Warm up

:45 high knees
:15 rest
:45 plank hold
:15 rest
:45 butt kicks
:15 rest
:45 plank hold
:15 rest
X 2
**10-12 /40-42

Lift

Introduce & review squat clean
5×1 squat clean – slight jump each round
10×1 power clean & front squat
**10-12 /50-54- demo
**20 / 10-14

Skill work

Pull up practice
1- rig hold
2- scapula pull up
3- banded pull ups
4- keeping pull up
***pick a scale and complete: 5×5 – must do unbroken
**15 /25-29