WOD:
#dirty thirty
For time:
30 Power Cleans (205/140lbs) (Rx+225/155lbs) *About 70-75% 1RM
**UnLoaded will 30 KB Deads + 30 KB Swings
30 Bar Facing Burpees
30 Calories on AirDyne (Can use Rower if Bike being used)
STRENGTH:
Back Squat
15 minutes to work up to a heavy single. Go by feel. If feeling good – go for it try and hit PR! If not – just get under a “heavy” load
CASHOUT:
1-3 Rds
15 Ab Mat Sit Ups (Choose weight)
20 GrassHoppers (R/L=2)
25 Flutter Kicks
:30 Hollow Rock