1 Clean lift off +  1 Clean high pull  1 squat Clean. 


Ham drill

Banded Shoulder Warm up

Leg Swings


Coach Led Warm up :


 pull up/skill work:

Practice Pullups



6 minute emom :

for quality but score weights

every minute perform one rep from each position.

1 Clean lift off +

1 Clean high pull

1 squat Clean.


Pull up n box jump: For Time 


Pull ups

box jumps 24/20


Mad mobi 

Knee to chest

Hamstring up n over


Press ups

Roll calves


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