Friday 12/23/2022

A.

Every 90 seconds, for 15 minutes of:
15/10 Calorie Row
1 Clean

Begin at 50% of your 1-RM and build each set. The goal is to get some heavy cleans while you are slightly out of breath.

When the clock reaches 18:00 perform…

Every minute, on the minute, for 5 minutes:
5 Hang Power Cleans (135/95 lbs)
6-8 Toes to Bar in remaining time

When the clock reaches 25:00, perform:

For time:
1000/800 Meter Row
20 Front Squats (135/95 lbs)
1000/800 Meter Row

B.

Additional Work Option
Three sets of:
30 Second Palloff Hold (each side)
Immediately followed by…
15 Weighted Side Bends (each side)
Rest as needed