Warm up
Warm up
3 rds
10 sa hp each side (band or weight)
15 band pull aparts
10 bent over rows (plate)
15 banded good morning
15 minutes
Strength
Emotm 13
Hang squat clean
2 minute transition
Emotm 10
5 strict bent over rows (palms up)
Workout
Amrap 9
5 db squat clean thruster (L)
10 db step ups
5 db squat clean thruster (R)
10 db step ups