Barbell clean warm up

Strength

EMOM 15 Minutes
R1-5: 3 Power Position Power Cleans
R6-10: 2 Power Cleans, above knee*
R11-15 1 Power Clean, below knee**

Additional Notes/Resources: Athletes do not need to drop and reset in the Power Position cleans in rounds 1-5.
In Rounds 6-15, all reps start on the floor, and athletes pause for a full 1-second count at the position indicated.
*Pause 1-3″ off the floor AND just above the knee before cleaning.
**Pause 1-3″ off the floor, then clean.

2 options for the Wod today, a little bit different stimulus on each one

Option 1-
“Grace”
30 Clean and Jerks for time 135/95
*this is workout is “send” pace or pretty close to send

Option 2
Triple Grace with a partner
90 Clean and jerks for time
**Must perform a minimum of 3 clean and jerks before you switch partners.

Extra
21-15-9
Chest to bar pull ups
wall balls
no necessarily for speed. for quality reps whether you are doing butterflies, kipping, strict, banded pull ups, or ring rows