-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