WOD:
#full send fri-yay (Time Cap 19 min)
For time:
800m Run (1600m Bike Erg)
50 Hang Power Cleans (115/75) Scale to 95/65
600m Run (1200m Bike Erg)
30 Hang Power Cleans (155/105) Scale to 135/95
400m Run (800m Bike Erg)
10 Hang Power Cleans (185/125) Scale to 155/105
STRENGTH:
Heavy 3 Rep Front Squat
* Rest as needed between sets
CASHOUT:
3 sets
12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.
OPTIONAL OLY STRENGTH:
#Snatch:
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *
#Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
