Warm-up
0-5:00
Briefing
5:00-20:00
PVC Shoulder Stretch x30s Each Side
Barbell Shoulder Rotations x20
Upright Row x10
Upright Row to Front Rack x10
High Hang Clean
Low Hang Clean
Clean from Ground
Demo Complex (Above knee, below knee, ground)
20:00-35:00
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Metcon (AMRAP – Reps)
35:00-45:00
WOD Prep
Cycling of Hang Cleans
Hanging Shoulder Shrugs
Beat Swings x5
Half Pullups x5
Pullups x5
45:00-55:00
8 AMRAP
2-4-6-8-10…
Hang Power Cleans
Pullups
Increase reps by 2 every round
55:00-60:00
Cool Down and Clean Up