Mobility:

  • 1 Min Pole Squats
  • 1 Min Butcher's Block Stretch
  • 1 Min Scap Push-ups + Hanging Shrugs

Warm-up:
2 Rounds

  • 15 Sit-ups
  • 15 Russian KB Swings
  • 15 Air Squats
  • 200m Row/Run/Ski

Strength A:
10 Min E2MOTM
9-7-5-3-1 Front Squat

Skill:
With Unloaded Bar...
2 x 5 Kneeling Hang Cleans
- Work on Elbows Out Position
- Emphasize Shrug
2 x 5 Partner PVC Bar-Height Drill
- Work on Shrug Under
- Emphasize Quick Elbows

Strength B:
16 Min E2MOTM
3 High Hang Squat Cleans
Start Light and work to AHAP

Scaled:
Start light, stay light