Warm up:
Dynamics (5-7 mins)
REVIEW: CLEANS (see blackboard) (10 MINS with dowels)
Bar warm up: 2 x 2 Pull/Muscle/Dynamic power cleans
Add weight, 2 x 3 Pull/Dynamic power cleans
Add weight, 2 x 2 Pull/Dynamic squat clean
STRENGTH: Find your 1 RM clean (as it gets heavy, it will most likely be a full squat clean) 5-3-1-1-1-1-1... (30 MINS)
***Catch it where you pull it, stick the landing, THEN ride it down into that squat***
WORK: 8 MIN AMRAP
25 DU
10 MBCL 20/14
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