10 Walking Lunges
5 Scap Retractions
3 Kip Swings/Pull-ups
5 Bent DB Rows
Barbell Warmup + Clusters
EMOM x 10
1 Cluster (Squat Clean + Thruster)
*Go heavy if you want, or take 2-3 reps every minute instead if you are practicing the movement.
“Fran” for Heather
**If you are going for the board, you must have a judge**
OPTIONAL POST WOD “Bi’s & Tri’s”
OH Triceps Ext.