Warm Up
A- Roll- lats and hamstrings
Activate- 2x 5 deliberate ring rows + 5m lateral band walks
B- Clean Warm Up
Band rack stretch
Banded overhead shoulder circles + band pull aparts
The bar behind neck force-extension both directions
(Add overhead if necessary)
Front squats
The 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 power cleans
WOD
A: Hang power clean
1-1-1-1-1
B: 13 minute AMRAP
15 wall ball shots w/14# m/20#
10 hang power cleans w/105# m/155#
25 deadlifts w/105# m/155#
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