Warmup
250m Row
Couch Stretch (1 min each side)
W/barbell or PVC:
2 Rounds:
5 Jumping Back Squats
5 Behind the neck Push Presses
Strength
Back Squat
1x 10 (pause in bottom)
Then
6x1 of:
Hang Power Clean+Hang Clean
WOD
EMOM 5 Min
5 Pullups
7 HRPU
9 KB Swings
If athlete fails to complete all the work in under a minute prior to the 5 min mark reduce rep scheme:
3 Pullups
5 HRPU
7 KB Swings
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