Wednesday 7/4

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
Movement standards

WOD

“7/4/1776”

7 Rounds of:

4 Power Cleans w/155# m/225#

17 Push ups

*Then immediately:

76 Wall Balls w/14# m/20#