WARM UP
2 rds
500m row
30 cal A/D
SKILL/DRILL
clean variations
STRENGTH
every 90 sec for 10 rds
1-power clean+1hang power clean+1hang squat clean.
(add weight each rd for a heavy 3 reps)
WOD
21-15-9
power clean(105-75)
thruster
eXpress WOD
eXpress WARM UP
WOD
for time
300 cal A/D
every 2 min
10-sit up
10-push up
10-air squat