Cluster Build-Up E2MOM
1 – 1 – 1 – 1 – 1 – 1
3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead
“Run, Row, & Go DT” by DB
For Time: (18min cap)
20 Toes to Bar
*1 Round of DT
200m Run / Row or 0.5k Bike
15 Toes to Bar
*2 Rounds of DT
400m Run / Row or 1k Bike
10 Toes to Bar
*3 Rounds of DT
800m Run / Row or 2k Bike
*1 Round of DT =
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Barbell Weights = 155/105lbs RX+205/135 MRX 115/75
Core & Shoulder Development
10 Wall Walks or 100’ Handstand Walk
15rep each arm/leg (1 Leg/1 Arm KB Press)
Spend 3min on Banded Shoulder Stretches
2x20sec Head to Floor Straddle Stretch
1min Wall Facing Handstand Hold
Spend 3min on PVC Shoulder Stretches
A. 135-155-165-185-205-225
(wbsu, on 
@ time cap)
B.
C.
170
17:30 RX run
175***