W-UP: For 6 min - 10 Goodmorning with band / 20 m Bear crawl / 5 Push ups / 20 m Bear crawl
STRETCH: Shoulder / Scapula Band stretch on rig
SKILL: Power Clean - For max weight 3 sets of 3 touch and go
WOD: Ladder for 35 min: 2 Power Clean / 25 Dubble Under (or 50 Single Under) / 4 P. Clean / 25 DU (or 50 SU) / 6 P. Clean / 25 DU (or 50 SU) etc... etc... Adding 2 Power Cleans every round, keep the DU/SU amount the same.
The weight for the Power Clean in the WOD should be 75% of your 1 RMax.
Note: This is a very long workout, you will work on your metabolic conditioning, strength and stamina. You should be able to do the DU/SU unbroken and make at least 3 to 5 repetitions on the P.Clean. You should be able to get at least into round 20.