04/21/2014

Warmup: 500 M Row, Squat/Front rack prep

Work up to the weight...RX or otherwise...that you'll use in the wod on the cleans.  This will also serve as a great warmup for the squats.
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Strength:
Front Squat 5 x 4 reps

Good Mornings 3 X 6 reps

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WOD:  In 6 Mins

Run 800 Meters  

Max Full Cleans 135/95 with whatever time is left on the clock

At the 6 Min Mark stop cleans - You'll then have a few seconds as we restart the clock before you...

Finish with another 800 Meter Run