Warm up
Junkyard dog
5mins: Barbell prep-main points of performance: slow control pull off the floor with straight arms, keeping barbell close to the body through out pull and catch, catching the barbell with high elbows and weight on the heels(1/4 squat)
Strength
E2MOM X 12mins: 1 X clean shrug, 1 X hang clean, 1 X power clean, 1 X front squat
WOD
8rnds for time
3 power cleans(hang cleans),
3 stoh,
3 front squat.
Has to be unbroken or else it’s to heavy
