Warmup: 500 M Row, Shoulder/Overhead and front rack prep, ring "raises"
Warmup lifts with just a bar...
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Strength: 15 Mins to establish a 1 Rep Max Power Clean (Clock starts at 20 after) - You likely won't need the entire 15 minutes
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WOD: 5 Rounds for time: (15 Min Cap) - (Clock starts at 20 before the hour)
12 Power Cleans 165/105
6 Push Press
Scaled loads - 135/75 or 115/55
Warmup lifts with just a bar...
------------
Strength: 15 Mins to establish a 1 Rep Max Power Clean (Clock starts at 20 after) - You likely won't need the entire 15 minutes
---------------
WOD: 5 Rounds for time: (15 Min Cap) - (Clock starts at 20 before the hour)
12 Power Cleans 165/105
6 Push Press
Scaled loads - 135/75 or 115/55
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