Warm up: Musical ducks
Movement prep: Thoracic twists-spinal floss-throacic reaches
Strength: Front squat
e2mom x 12mins:
3 sec front squat pause x1
+
front squat x 2
WOD
EMOM x 20mins:
odd-5 WTD chins/5banded pull ups
even- power cleans x 1.1.1
