-Warm Up-

 

6 Weighted Box Step Ups each leg

10 Pause Air Squats

10m Reverse Lunges with reach

30 second supinated hang

 

For the step ups. Use empty barbell

 

-Strength-

 

EMOTM 12

 

1 power clean + 2 front rack lunges

(1 on each leg)

 

Building in weight

 

-WOD- 

 

AmRaP 20

 

40 dubs

8 hang cleans

6 front squats

Rest 1 minute