Banded Shoulder Warm up
Turn and Burn
A) Clean Technique
Launch (hang) power clean + squat clean:
Power Clean from Launch + squat Clean from Launch
5 sets 2+2 @ by feel up to no more than 50%
-hold launch set up position 2 seconds on each rep before performing clean
B) Clean Lift off+Clean from launch:
4-6 sets 2 @ 50-70%
-this is basically a Clean with a pause above the knee
-ensure correct position at above knee before snatching
C)WOD 5 rounder :
5 rounds for time
Run 400 meters
12 KB snatch . . .
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