STREMGTH:1 power clean + 1 hang squat clean + 3 front squats Every 2 minutes for 5 sets
Start light and add weight each set
WOD:Every 4 minutes for 4 sets:
30 kb swings 24/16kg
25 box jump overs 30/24″
20 goblet squats 24/16kg
Rest the remaining time. If you can not complete in 4 mins then scale the reps to allow 20-30 seconds rest each set.
Do Work…
Posted on 12/30/2016 at 09:39 AM
