-Warm Up- 

 

10 shoulder openers

5 Kb high pulls (slow lower)

10 walkouts

5 supinated grip curl to press(barbell)

10 Lateral step ups

 

 

 

-Strength-

 

EMOTM 12

 

1 power clean + 1 push jerk

 

-WOD- 

 

AmRaP 5- bar facing burpee bar hops

Rest 5

 

AmRaP 4 -doubles 

Rest 4

 

AmRaP 3- Power cleans 

Rest 3

 

AmRaP 2-Shoulder to OH 

Rest 2

 

AmRaP 1-DB snatch 70/50 (alt hands)