Warm up:250m row hang from pull up bar x :30 strict pull ups x 3-5 reps 250 m row kip swings x 5 reps banded lat pull ups x 15 reps then..
With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat
Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch
Skill: cleans 5 sets of 1 rep clean pull + 1 rep clean start at 60% and build
then... 3 sets of 2 reps clean segment deadlift perform at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh
WOD 3 RFT 8 squat cleans 135/95 95/65 16 C2B pull ups- sub pull ups or ring rows 24 cal row