-Warm Up-

 

2 rds

10 shoulder openers

10 rocking leg adductor stretch

10 kossack squats

5 kneeling jumps/ broad jumps

 

Then

 

2 rounds

3 muscle cleans

3 hang power cleans

3 front squats

 

 

-Strength-

 

 

EMOTM 6

 

1 Hang Squat Clean 50-65%

 

Rest 1 minute

 

EMOTM 6

 

Every 1:30

 

1 Hang Squat Clean 65-80%

 

Rest 1 minute

 

EMOTM 6

 

Every 2 minutes

 

1 Hang Squat Clean 80+%

 

 

-WOD-

 

 

For Time :10 minute cap

 

21-15-9

 

Power clean 135/95

Hand Stand Push Ups