Oly –
2x
5 halting clean pulls( pull to above knee)
Then
2x
3 halting mid thigh clean pulls
(Pull floor to knee. Pause, knee to pocket. Pause. Reset
2x
3 segmented power clean
Pause at knee, pause at pocket, jump and receive bar pause in catch
Then
EMOM x 10
2 power clean + 1 stoh
Reset between power cleans
Focus on movement not load but add as you go
Power Clean 5x1
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WOD
21-15-9
American swings 53/35
Goblet squat
Jumping ctb pull up
Immediately into
21-15-9
Russian swings
Hand release push ups