-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
