Warm-up
3 Rounds
3 Wall climbs
5 Strict Pull-ups
7 Perfect front squats with BB
-spend some time mobilizing the traps
Oly
EMOM10
2 Power Cleans
-Work on getting to full extension and proper foot positions
This should be done for technique not max load, stay at 80%
-only 2 increases in weight throughout the emom
Strength
Front Squat
2-2-1-1-1-1
WOD
EMOM for 12 minutes
3 Deadlifts(315,205)
5 Clapping Push-ups
7 Box jumps (30,24)
Games- 20lb weight vest