Friday 7/20

Clean Warm up

Band rack stretch

Banded overhead shoulder circles + band pull aparts

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Hang full clean

WOD

A-7 minutes to find your 1 rep MAX hang full clean

B-15 minute ping pong the following

3 reps/ 2 reps/ 1 rep

-Clean from floor

-Clean from knees

-Clean from mid thigh

*No measure