10min to go over clean progressions and Push jerk progressions
12min EMOM
1 High Hang sqClean
1 Hang Clean
2 Front Squats
21-15-9 (15min cap)
Hang Power Clean (95/65)
front squat
Push jerks
warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength: