-Warm Up-

2 rounds

10 groiners

10 banded good mornings

5 kneeling/broad jumps

5 scaled pull-ups

3 single arm ring rows

Then

With barbell x 2

5 elbow pass throughs

5 RDLs

5 low hang muscle cleans

5 low hang power cleans

-Strength-

EMOTM 5

Clean Deadlift + Low Hang Clean Pull

EMOTM 5

2 low hang muscle cleans

(Below the knee)

EMOTM 5

2 position Power Cleans

Floor + Low Hang (below knee)

EMOTM 5

1 power clean

• The main objective is to get heavy on the last 5 minute EMOTM
• Use the previous EMOTM to warm up and prep for the next EMOTM

-WOD-

AmRaP 10

6 power cleans

12 Pull-ups