10/11/17 Some Cleans & EMOTM

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Warm Up:

Jump rope:
40 Singles
30 Running
20 Backwards
10 Doubles
—————-
Bear Crawl x D
Figure 4 x B
Reverse Bear Crawl x D
Duck Walk x B

2 sets:
PVC OHS x 8
Ring Row x 8
——————-
2 sets of:
5 BB Hang High Pull
4 Front Squats
3 Tall Cleans

Skill, Strength, or Mobility:

5 x 1 Clean Pull + 1 Hang Squat Clean. Across at 75% of 1rm clean.
-Every 90 seconds

WOD:

EMOTM x 15
1) 7 Power Snatches (75/50)
2) 7-10 Pull Ups
3) 20-40 Double Unders

L2: (65/40), Jumping Pull up, 40 Singles
L3: (50/30)