Warm Up:
Run or Row
3 Rounds
10 med ball slams
10 med ball cleans
10 russian twist w/ med ball
Strength:
Power Cleans
Touch & Go
Rest 2 mins between sets
Set 1- 70- 75%
Set 2- 75- 80%
Set 3- 80- 85%
Set 4- 85%+
WOD:
10 min AMRAP
10 Snatches (75/55)
10 Air Squats
10 Hang Power Cleans (75/55)
rest 3 mins
then
800m run for time