Tuesday

Group Warm Up:
200 Double Unders or 3 Min DU Practice
w/ Barbell 45/35
5x Clean High Pull
5x Power Clean
5x Front Squat
5x Hang Squat Clean
5x Full Clean

Mobility: 
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength: 
Power Cleans
4 Min EMOM 2 sets of the following:
2x Power Clean @ 90%
Rest 1 Min Then
2x Power Cleans @ 95%

Shoulder Press
10-8-6-4  (Heavy but not too heavy that you miss)

Accessory:
Weighted Pull Ups 3 x 2
Body Weight 1x ME

Metcon:
4 rounds:
:45 dumbbell plank rows 45/25
:15 rest
:45 dumbbell push press
:15 rest
:45 alt. Dumbbell squat snatch
:15 rest
:45 mountain climbers