Warm-up:
10. Cal machine
20 90/90 Switches
10/side Firehydrants
10 Pushups
20 plank shoudler taps
20 sec dead hang
Banded 7s
Burgener Cleans
Strength: ( E2MOM x 2)
2 Sets
3 Above the Knee Hang Clean @70% 1RM Clean
3 Sets (E2MOM x 3)
3 Above the Knee Hang Clean @75% 1RM Clean
Then (E2MOM x 2)
3 Sets
5 Clean Pull @90% 1RM Clean
Partner wod:
20 min cap (ALL SHARED EXCEPT BURPEES)
5 rounds
500m/400m Row or 400m run or 24/20 Cal bike
20 Box jumps (24/20)
12 Power clean and jerks (115/75)
6 Synchro Barfacing burpees
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