WARM UP
Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats
Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift
WcG Benchmark Thursters/BBJO
3 RDS: 15 Thrusters 12 Burpee Bar Jump Overs 95/65
spend remaining time stretching, foam roll, skills
