STRENGTH:”Clean Complex-
From the Floor- Pull bar to the knees- 3 sec pause at the knees, then finish power clean+ 1 more power clean+ 1 Squat Clean, x 8 sets on 90 seconds”

WOD: (Cleaning Station)

“Stations: On 5mins

0-5mins- 50 Box jumps
5-10min- 1000m/750m Row (goal is sub 4)
10-15min- 1 Mile/ .8Mile Bike
15-20min- 100 Hollow Rocks

20mins

-Score each split, ie-#1= 3:45 1000m Row

Rx- 30/24
S1- 24/20, .9/7m bike, 75 hollow rocks
S2- 20/24 step-up, 750/500m row, .8/.6m bike, 50 Hollow Rocks”