12/13 Friday

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#