-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