Thursday, March 19th

Warm-up
Shuttle Run
3×5
RDL
Hi Hang Clean Pull w/ bar
Hang Muscle Snatch
Strength
Every :90 for 15 mins: (10 sets)
1 Hi Hang Power Clean + 1 Hang PowerClean + 1 Low Hang (below the knee) Power Clean @ 50-60% of 1RM Power Clean
WOD
15 min EMOM:
Min 1: :40 Max Cals on Rower
Min 2: 15 KB Swings (53/35)
Min 3: 15 Wall Balls (20/14)
* Score is total calories on the rower