Warm-up:
12 Minutes:
300m Row or 500m Assault Bike
5 Power Cleans from Hip
5 Front Squats
5 Hang Cleans
Strength:
Hang Clean 5×3
WOD:
7 Rounds For Time:
7 Hang Squat Cleans, 95#/65#
7/5 Assault Bike OR Row Calories
TIMECAP: 10:00
Extra Work: Back Squat 4×5, use 75% of 10RM