-Warm Up-

 

2 rounds

 

20 heidens

10 ankle eccentric dorsiflexion

10 thoracic squat rotation

10 staggered stance good mornings  each side

10 overhead eccentric wrist extension

 

-Strength-

 

3-4 sets

 

20 front rack lunges

 

8-12 strict toes to bar / knees to elbow

 

:30 farmers hold (each side)

 

-WOD-

 

AmRaP 20

 

With a partner - alt full rounds

 

10 Hang power cleans 135/95

10 shoulder to overhead 135/95

10 box jumps 30/24