Main class:ALL: Power clean skill

A) Level 1: Hang power clean 4 x 6 rest 60s

Level 2: Power clean 5 x 3 rest 75-90s

B) 4 rounds for time of: 20 DB walking lunges 20/15kg 40 sit-ups

OLY: A) Hang Clean and Jerk 5x3 B) Start with 3x3 front squats try and work up to body weight, if you have bodyweight squats easily next try 3x 1-1-1 drop squats, come onto toes drop actively into clean catch.