Warm-up
0-5:00
Briefing
5:00-20:00
High Pull
High Pull to Front Rack
High Hang Muscle Clean
High Hang Power Clean
Above Knee Power Clean
Below Knee Power Clean
Power Clean
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Same Weight
Focus On Quality of Movement
Metcon (Time)
21-15-9
Power Cleans
Hand Release Pushups
Directly Into
21-15-9
Push Press
Toes to Bar