Warm Up:
Resistance Band Shoulder Stretches
2x
RDL x5
Hang Power Clean x5
Power Clean x5
Front Squat x5
Chest to Bar Pull Ups x5
Strength:
Build to 1RM Power Clean
3-3-2-2-1-1-1; Sets of 3s and 2s should be touch and go reps
WOD:
Climb ladder s high as possible in 12 minutes
3 Power Cleans (135/85)
3 Chest to Bar Pull Ups
6 Power Cleans
6 C2B Pull Ups
9 Power Cleans
9 C2B Pull Ups, etc…….
Scaling Options:
Power Cleans: Use 60-70% of 1RM
Chest to Bar Pull Ups: Pull Ups, Negatives, Resistance Bands
