WU: jogging in a big circle around the room-
Min 1: jog
Min 2: side shuffle inside/ outside
Min 3: bear crawl
Min 4: jog with skipping mixed in
Min 5: lunge and twist nice and slow.
SKILL: hang power clean
banded front rack/ tricep smash- 2 mins
Build to a heavy 2 rep hang power clean.
15 c2b pull ups
12 lateral bar burpees
9 power cleans 60/ 40kg