Warm-up:
Small Dynamic + Oly warmup
Clean Pulls
High Pulls
Muscle Cleans
Front squats
Strict Press
Split Jerk
High Hang Cleans
Hang Cleans
Full Squat Cleans
WOD:
30 Cleans (95/65)
20 Cleans (135/95)
10 Cleans (155/105)
5 Cleans (185/135)
1 Clean (205/155)
Time cap: 14:00
Skills:
Post Workout EMOM
EMOM 9:
:30 of pull ups
:30 of alt. DB Snatches (50/35)
:30 of strict pull ups or ring rows
*You will need two set-ups but ONE lane