Warm up

Barbell Warm Up

Position 1 high hang
Position 2 mid hang

Strength

Bar Complex – 20-25 minutes of bar work

1 x Hang Power Clean
3 x Strict Press
5 x Push Press

* Start light and work on technique.
** Progressive once technique is sound.

WOD

EMO3M 12 (4 rounds)

20 x Deadlifts (155/105)
Barbell Hold Max Effort