Tech WOD (1-1-1-1-1-1-1-1)
Using a light weight (40-55% of 1RM) perform the following:
2 second rise to hang (pos.2)
2 second pause right above knee
Hang Squat Clean

The goal of this exercise is to perform high quality reps at a relatively low weight so we can optimize movement quality. This is not designed to be heavy, but perform at a moderate weight.
Metcon (AMRAP – Rounds)
24 min EMOM
100m farmers carry
4 wall walks
10 Single leg RDL’s 55/35#
12 Box jumps 24/20”

Scale: 44/35# KB for farmers carry and RDL
Walk hands as high as comfortable OR Perform with knees on box, :40sec high plank
Step Ups

6 wall walks
70# KB for RDL & Carry
12 BJ at 30”