1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Shinbox Switch x 10 reps/side
3) Childs Pose with Lat Stretch x 30 sec/side
4) Plank to Downward Dog x 10 reps

Shinbox Switch (90-90 Hip Rolls)
https://youtu.be/2pkLUbN34GI
https://youtu.be/0jIZ5HhfyoY

Clean
Full Clean x 2 reps

Percentages based on your Full Clean 1RM.

Sets 1-2 – 70-75%
Sets 3-4 – 75-80%
Set 5 – 80-85%

Clean Pull + 3 Second Eccentric + Hang Power Clean
Clean Pull + 3 Second Eccentric + Hang Power Clean

Every :90 sec x 4

Work at 70% of your 1RM Clean & Jerk
4 x 1+1.

*https://youtu.be/SMXsANaHS5Q (Power not Full Clean)

WOD (Time CAP: 15 min)
9 RFT:
3 power Cleans, 185/135*
9 Air Squats
3 push Jerks, 185/135*
9 Air Squats

* do not go above 70% of your push jerk

Recover
1-2 SETS
1) Straight Arm Shoulder Rotations x 10 reps/side
https://www.youtube.com/watch?v=FtSb3941JIc

2) Tall Kneeling Shoulder CARs x 5/side
https://www.youtube.com/watch?v=1GjmF3oZvu0

3) Seal Stretch x 30-60 sec
https://www.youtube.com/watch?v=5qTYYawLFCY

4) Frog Stretch x 30-60 sec
https://www.youtube.com/watch?v=DkeJ17kps1c