-Warm Up-
2 minutes bike/row
AmRaP 4
10 KB Deadlifts
10 Russian Swings
10 American swings
:30 Goblet Squat Hold
Into..
Clean complex prep
-Strength/Skill-
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
-WOD-
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
