Warm up
A- Mash- T-spine + lats + calves
Activate- See below*
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 clean
WOD
A- Hang power clean
1-1-1-1-1
B- BLAZE!
3 rounds for time:
50m prowler push w/50# m/90#
20m OH walking lunge w/25# m/45# plate
*7 minute time cap
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