Warm Up: – AMRAC 6
25 DU / 50 SU
10 Hang power cleans
10 Shoulder press
10 Thrusters
Skills: – A: 3 rounds NFT (8 min cap)
45 sec HS hold on wall (nose to wall)
6 alt single-leg box jumps (build as you go)
B: EMOM 10
3 hang squat cleans
– pause 3 sec in receiving position
– mechanics over weight
WOD: – 10 rounds
Deadlift for 15 seconds (lift heavy)
Rest for 45 seconds
Score by load/reps
