Warm up
2 rds
10 pvc shoulder openers
10 sky reaches each side
5 cat cow
20 toe raises
5 kneeling jump/broad jump
Then
2 rds
5 deadlift
5 hang clean
5 front squat
5 hang squat clean
Then
Emotm 12
1 hang clean + 3 strict pull ups
workout
Can you hang?
12 minutes
5 hang cleans
15 pull ups
10 hang cleans
15 pull ups
15 hang cleans
15 pull ups
20 hang cleans
15 pull ups
25 hang cleans
15 pull ups
Max hang cleans