For strength today we’ll be doing a complex on the minute.  Clean Pull + Hang Clean + Front Squat.  Try not to set the bar down at all during the complex.  Increase weight in between lifts if your form is solid.  Record your heaviest successful lift.

The conditioning is 5 sets of 250m row. Record your fastest time in Wodify as your official result, but note your other 4 times in the notes section. Rest about 2 minutes between efforts, this will depend on class size as well.


EMOM x 10
Clean Pull + Clean + Front Squat


5 x 250m row
2 min. rest between efforts

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