3.14.17

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Warm up

500m row

2 rds

  • 50 singles
  • 20 toe touches w/trunk twist
  • :20 front squat bottom hold
  • 10 front squats
  • 10 push ups

WOD

Strength

Establish a heavy complex of

1 power clean + 1 clean  + 1 push jerk

Metcon

3 RFT

  • 10 cleans 95/65
  • 30 double unders
  • 10 hspu
  • 30 double unders
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