ARE squats x 2 rounds
forward wall slides x 10/side
x-band walk x 10/side
ring rows x 10 @ 2121
goblet squats x 8-10 reps @ 3 sec. hold

PERFORMANCE
A. Clean x 2 singles on the 2 minutes x 12 minutes.. building here up to 85-90% of 1 RM Clean
B. Weighted pull up – 8 minutes working on tough doubles for 3-4 sets
*can sub in muscle up work here
+
5 rounds for time
10 hang squat cleans @ 95/65
10 pull ups
200m sprint
rest 2 minutes bt. rounds

Cool down
bench OH stretch x 60 sec.
wall stretch x 60 sec. per leg
foam roll – 10 minutes




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