Junk Yard Dog
3 power cleans EMOTM x 6 60-80%
TTB skills
“Kickstand”
AMRAP 15 min
40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/75)
9 Strict Ring Dips
Chest stretch/roll glutes
We will get back to more EMOTM power cleans because they not only help oly lifts, but they will help your deadlift as well. Don’t go beyond the percents. I want the barbell to move fast. The lunges should be unbroken. Go 80-85% on the bike so that you can transition quickly. The transitions are what spike the HR. Scale the wod so that you can move quickly between exercises.