Warm up
4 rds
10 reverse Nordic curls
20 Cossack squats
60 second supinated hang

Then

Foot drills
Concrete to wood and back

Strength prep
5×5 hang power clean
1-2 sets at or above workout weight

Workout
Emotm 24
Minute 1
4 hang power cleans
Minute 2
10 pistols
Minute 3
15 wallballs

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