-Warm Up-

 

2 rounds 

 

10 Samson lunges

20 sec table top

8 eccentric ankle dorsiflexion

8 goblet squats


Then 2 rounds


3 high hang muscle cleans

3 low hang power cleans

3 squat cleans


-Strength-


EMOTM 10

2 squat cleans

EMOTM 10

1 squat clean

*Climb as needed to hit something heavy. Touch and goe or singles are fine.

*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.


-WOD-


AmRaP 5


5 burpee bar hops

5 power cleans 135/95