WOD:

#superman

3 sets
15 Toes to Bar *Scale to Hanging knee raises
5 Squat Cleans 185/125lbs Rx+(225/145)
15/12 Calorie Assault Bike (Scale to 12/10 Cal)
5 Squat Cleans 185/125lbs Rx+(225/145)
-Rest 1:1 between sets-

**If not at Rx, Squat Clean weight, then scale to around 65-70% of 1RM

Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STRENGTH:

#Pause Front Squat + Front Squat: (2-3 Second Hold in Bottom)
(1+1) x 5. Work up in weight each set.
* Rest 60-90 secs between sets **Work up from approx 60%-80%