Clean Lift, Clean Lift Off, Squat Clean


Ham drill 

Banded Shoulder Warm up 

Leg Swings 


 Coach Led Warm up : 


 pull up/skill work:

Practice Pullups 



6 minute emom :

for quality but score weights 

every minute perform one rep from each position.  

1 Clean lift off + 

1 Clean high pull 

1 squat Clean. 


Pull up n box jump: For Time 


Pull ups 

box jumps 24/20


Mad mobi 

Knee to chest 

Hamstring up n over 


Press ups 

Roll calves 

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.