-Warm Up-


2 rounds


10 groiners

10 banded good mornings

5 kneeling/broad jumps

5 scaled pull-ups

3 single arm ring rows


Then


With barbell x 2


5 elbow pass throughs

5 RDLs

5 low hang muscle cleans

5 low hang power cleans


-Strength-


EMOTM 5


Clean Deadlift + Low Hang Clean Pull


EMOTM 5


2 low hang muscle cleans

(Below the knee)


EMOTM 5


2 position Power Cleans

Floor + Low Hang (below knee)


EMOTM 5


1 power clean


  • The main objective is to get heavy on the last 5 minute EMOTM
  • Use the previous EMOTM to warm up and prep for the next EMOTM




-WOD-


AmRaP 10


6 power cleans

12 Pull-ups