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