Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

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STRENGTH BIAS

Shoulder Press 5 x 3

Choose one of the protocols
12-9-6 or 15-12-9 or 12=>15 Reps

Metcon (20 minutes max)

Five rounds for time of:
Row 500 meters
35 pound Dumbbell thruster, 15 reps
15 pull-ups

Substitute 400 meter run where C2 Rower not available.

Gymnastic/Skill Development