WOD
1)6 min emom
6 squat Cleans Rx1 205/145 , Rx2165/115, Rx3,135/85
12 weighted GHDs Rx1 30/20, Rx2 20/14, Rx3 14/10
2)Front Squat
Bottom Ups - Start in bottom of squat
5 x 3 ascending
3) Sprints
3 sets
Run 400m w/1 min Rest
Run 200m w/1 min Rest
WOD
1)6 min emom
6 squat Cleans Rx1 205/145 , Rx2165/115, Rx3,135/85
12 weighted GHDs Rx1 30/20, Rx2 20/14, Rx3 14/10
2)Front Squat
Bottom Ups - Start in bottom of squat
5 x 3 ascending
3) Sprints
3 sets
Run 400m w/1 min Rest
Run 200m w/1 min Rest