Warmup: Row 1000m, alternating between a fast and slow pace at 100m intervals. Then 3 rounds: 20 double unders, 10 pushups, 5 pullups, 5 ring dips.
Spend 5 min stretching your shoulders and forearms for doing Cleans.
Skill Work: 15 minutes working on Cleans; progressing from hang power cleans to full squat cleans at a moderate weight (65-75% Max) in 5-rep sets. Pick a focus area (or have a coach select one for you) and have the coach provide feedback as you seek to improve that aspect of the lift.
WOD- 3 Rounds for time: 20 TTB, 30 Med Ball cleans (20#/14#), 40 double unders.
Cooldown: Row 5 minutes at an easy pace and use the LAX ball to work on your shoulder mobility. Post times to comments.