Warm Up
Barbell Complex x 5
10 Front Squats, 8 Hang Cleans, 6 Push Press, 4 Power Snatch, 2 Overhead Squats
30 sec rest between
Mobility
Banded Super Front Rack- 1 min each arm
Barbell Front Rack Mobilisation (barbell on back, alternate pushing elbows forward while maintaining full grip)
Strength / Skill
Power Clean Clusters (3.3.3 = 1 set resting 10 seconds between each block of 3) x 5 sets
Keep it light, focus on technique and intensity
WOD
5 Rounds for time
20 Burpees
30 Unbroken Double Unders
Cool Down
Keg Stretch 90 sec x2
