PreHab: Monster Walks, Banded Shoulder Prep
Warm-up: Rope Turns, Squat Therapy,
Specific: Barbell Clean Complex, Barbell Jerk Complex
Strength: EMOM for 10mins 1 Squat Clean & Jerk (increase weight every round or two)
WOD:
RX:
5.4.3.2.1. @80-85%
Power Cleans
Front Squats
Push Jerks
Option 1:
5.4.3.2.1. @75-80%
Power Cleans
Front Squats
Push Jerks
Option 2:
5x
5 Power Cleans
5 Front Squats
5 Push Jerks