WOD
Warm-up
Banded Stretches
Clean Warm-up/Progression
Strength
Clean Complex
Every 2 Minutes x 5 Rounds (10 Minutes)
1 Clean Lift Off + 1 Clean (full squat) + Front Squat (3sec descent)
Clean Lift Off: https://youtu.be/RZwdUQNx50Q?t=7
Conditioning
For Time:
400m Run
15 Box Jump (24/20)
15 Thruster | OHS (95/65)
300m Run
12 Box Jump
12 Thruster | OHS
200m Run
9 Box Jump
9 Thruster | OHS