-Warm Up-
4 rounds
200m Run
10 alt Samsun lunges
10 up/downs
8/8 DB high pulls
8/8 DB hang power clean
-Strength/Skill-
EMOM x 10 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-5 then use same weight across for final 4 sets.
-WOD-
FOR TIME : 8 minute Cap
22-16-10
Up-Down
Power Clean (135/95)
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
