Warm-up:
Row 20 strokes
(5 legs only, 5 legs + body, 10 full strokes)
5 Hang Power Cleans
5 Front Squats
5 Hang Cleans
Strength:
Clean + Hang Clean
80%x1, 85%x1, 90%x1 (build to heavy set)
WOD:
500m row
400m run
5 Rounds
Warm-up:
Row 20 strokes
(5 legs only, 5 legs + body, 10 full strokes)
5 Hang Power Cleans
5 Front Squats
5 Hang Cleans
Strength:
Clean + Hang Clean
80%x1, 85%x1, 90%x1 (build to heavy set)
WOD:
500m row
400m run
5 Rounds