Warm Up:
Shoulder prep phase 2 (5 mins)
Upper body lift prep (5 mins)
REVIEW: PUSH PRESS (5 MINS)
Push Press 5 MIN EMOM 5 reps @ 80%
Review Cleans with dowel (10 MINS)
set up/pull/fast elbows/chest up/receive position (catch where you pull)
Hinshaw warm up (15 mins) adjust to fit time domain, get as much completed as possible
Barbell WU get to close to working weight (3 sets)
WORK: (credit to CFLinchpin)
FOR TIME
400 m RUN
15 P CL
400 m RUN
12 P CL
400 m RUN
9 P CL
Rx: 185/135
Rx2; 135/95
Rx3: 115/75
MOD: Less weight, from hang position or dumbbells
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