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
Pull ups
box jumps 24/20
Mad mobi
Knee to chest
Hamstring up n over
Pigeon
Press ups
Roll calves