(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Note: Banded Rack Stretch skip to 3:15 on this KStar video...

Warm-up: 15 Min
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill: 15 Min
Tall Clean

Note: Stay light emphasize speed to the bottom. The purpose of this movement is to take away any and all leg drive so that the athlete REALLY has to feel just how much tension and aggression goes into pulling down and around the bar. It is not a passive move.

Workout: 20 Min
5 Rounds For Time
5 Squat Cleans (155/105)
10 Chest-to-Bar Pull-ups

Note: This is a good workout for scaled athletes to push themselves with heavier weights and go with singles on the cleans since there is not a lot of volume.

Scaling: Lighter Load, Jumping Chest-2-Bar