Warm up: Basic (run)
Stretch: Forearms, Shoulders, and Hamstrings
WOD: 5 rounds of:
5 Hang Cleans @ 115/65#
5 Push Press @ 115/65#
5 Hang Clean-Squat Thrusters @ 115/65#
Try and complete each round unbroken,
that's without releasing the bar until all 15 movements
are complete.
Stretch: Forearms, Shoulders, and Hamstrings
WOD: 5 rounds of:
5 Hang Cleans @ 115/65#
5 Push Press @ 115/65#
5 Hang Clean-Squat Thrusters @ 115/65#
Try and complete each round unbroken,
that's without releasing the bar until all 15 movements
are complete.
25 min or so. i used 125# and rowed 200m (approx. 1 min) between rounds
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