-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