A1. 4 sets of the following: 

– 4x tempo front squat @ 23X1. Progress as form allows.  Begin at 40% of best front squat.

– 4 per side DB powell raise @ 2111

– 8 band tear with shoulder raise (elbows bent)

 B. EMOTM 8 min:

1 clean grip DL + 1 hang squat clean Build across 8 minutes. ( partner up)

C1. 8:00 AMRAP @ 85%: 

6 power clean (155/103; rx: 135/93; fx: 95/63)

12 hand-release push up

50 DU