Warm Up: 15 No Jump Burpees
20 Standing SPT
20 Alternating Lunges
15 Power Cleans @2DB light weight
15 Front Squats @2DB light weight
Strength: 10 minutes EMOM Of:
12 Alternating Front Rack Lunges with 2DB in the Front Rack AHAP
WOD: For Time:
50 DB Power Cleans @2X22.5/15kg
50 Strict Chin Ups / Banded Chin Ups
50 Box Step Overs @2X22.5/15kg
*DB weight has to be the same for both movement.
Time Cap: 12 minutes.