FOCUS
Timing
Fast and aggressive pull under

A: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretch

B: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drill

C: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang clean

D: CLEAN, e2mom 10
2 Pause clean below and above knee

E: TNG POWER CLEAN
2 rounds for max reps

Hang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.