Clean Lift, Clean Lift Off, Squat Clean

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Warmup:

Ham drill 

Banded Shoulder Warm up 

Leg Swings 

 

 Coach Led Warm up : 

 

 pull up/skill work:

Practice Pullups 

3×5 

 

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 

21-15-9-6-3 

Pull ups 

box jumps 24/20

 

Mad mobi 

Knee to chest 

Hamstring up n over 

Pigeon 

Press ups 

Roll calves 

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