1 Clean lift off +  1 Clean high pull  1 squat Clean. 

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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