-Warm Up-
2 rds
10 shoulder openers
10 rocking leg adductor stretch
10 kossack squats
5 kneeling jumps/ broad jumps
Then
2 rounds
3 muscle cleans
3 hang power cleans
3 front squats
-Strength-
EMOTM 6
1 Hang Squat Clean 50-65%
Rest 1 minute
EMOTM 6
Every 1:30
1 Hang Squat Clean 65-80%
Rest 1 minute
EMOTM 6
Every 2 minutes
1 Hang Squat Clean 80+%
-WOD-
For Time :10 minute cap
21-15-9
Power clean 135/95
Hand Stand Push Ups