-Warm Up-
2 rounds
10 Samson lunges
20 sec table top
8 eccentric ankle dorsiflexion
8 goblet squats
Then 2 rounds
3 high hang muscle cleans
3 low hang power cleans
3 squat cleans
-Strength-
EMOTM 10
2 squat cleans
EMOTM 10
1 squat clean
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
-WOD-
AmRaP 5
5 burpee bar hops
5 power cleans 135/95
