WARMUP
Arriving early - get loose on own - mobility movements
Group:
form a circle - dynamic movements then run 200m
CLEANS
Hang Clean
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX
5 RFT
5 Squat Clean 75% of max from skill work
10 BBJO
15 WB dbl shots 14/10/8
5 Squat Clean 75% of max from skill work
10 BBJO
15 WB dbl shots 14/10/8
3 rds
10s L hold
3 negative drop pulls
10 push ups
10s L hold
3 negative drop pulls
10 push ups
