Warm Up

2 rounds
15 PVC pass thrus
10 barbell good mornings
10 barbell back squats
10 press behind the neck
10 power cleans

then

10 reps of each with a light band https://www.instagram.com/p/CYrb3aiB5kv/
1. external rotation- squeeze elbows into your ribs
2. banded pull aparts
3. behind the neck pull aparts- start with elbows at 90 degrees and pull band apart to fully extended elbows
4. snatch grip press


Primer

2 sets- empty barbell and then light weight
3 reps tall clean- improve speed under the bar, maintain tension on the bar and stay connected
3 reps clean from the power position- focus on leg drive and racking the bar faster



WOD
"Big Energy"
20:00 AMRAP
with a partner - "You Go, I Go"
10 wall balls 20/14
8/6 cals bike
6 clean & jerks 115/85 95/65 75/55