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Lift / Advanced ONLY! You'll need more than an hour to add this to your training. Power Cleans from blocks (at knee) - 15 x 1 OTM - work up
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WOD: Rotating EMOM x 8 Rounds
#1 10 DU's, 20 DU's, 30 DU's L3
#2 10 S2O - 45/35 L1, 75/55 L2, 95/65 L3
#3 10 Front Squats - 45/35 L1, 75/55 L2, 95/65 L3
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Extra Credit: Rope Climb - 2 OTM for 10 Mins
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Accessory: Back Extensions - 3 x 15-20 reps