WARM-UP:
400m Easy Run (or 500m Row or 1k Bike)
-then-
2 x
10 Curtsey Squats
5/5 Single Arm Ring Rows
2 x
5 Wall Facing Squats (Hands OH. Pause in Bottom)
5 Scap Pull-ups + 5 Kip Swings
STRENGTH:
6 x 2 Clean Building (No TNG)
-then-
3 x 4 Clean Pull @ best double
CONDITIONING:
For time:
1 Mile Run (Or 2k Row OR 4k Bike)
50 Front Squats @ 135/95
50 Pull-ups
*May Partition Front Squats and Pull-ups
**18 Minute Cap