-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