Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl BACK jog
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90
Skill Work
On Own - 12 min
press complex
3x3 strict
3x2x60 push
3x1x70 jerk
Coach Led - CLEAN as a group
[1] learn the "jump" position - empty bar vertical jumps 3x3 from mid- thigh explode!
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[30 3x1 Power Clean (add load depending on skill)
WOD
FOR TIME
PUSH JERK
12-9-6-3*
K2E
6-12-18-24
ROW
250/200M
* add load each round
115/75
135/95
155/115
175/135
