Warm up:
250m Row
5 min- Shoulder mobility and band traction
Power Clean progression (5x each)
Mid hang pull
Mid hang high pull
Hang Power Clean
Power Clean
Front Squat
Push Press
Push Jerk
Prep: 10 min
Build to working weight in 3 sets.
Set 1- 5+10, Set 2- 4+7, Set 3- 3+5
WOD: Every 4 minutes for 32 minutes (8 sets)
250m Row
5 Power Cleans (155/105)
10 Shoulder to Overheads
Record time of completion for each round. Score is total time for all 8 rounds.
