150 Meter Row
10 KB Swings
10 Wall Ball
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Strength: Back Squat - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill: Clean Position Drills - 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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WOD: Every 3 Mins x 5 (No Rest Between Efforts)
2 Deadlifts - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Power Cleans
6 Front Squats
8 Calorie Assault Bike SPRINT!
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Extra Credit: For time - 100 Ab Mat Sit Ups