Strength
15 min to work up to a heavy clean (full)
Conditioning
3 Min Clock (4 rounds total)
10 Power Clean @ 75%
***Row for Max Cals with remaining time in 3 minutes.
—Rest 3 minutes between rounds
WOD Notes: TD = 30-50 cals each round. The row should be 95%+ effort, so do not hold back! The PC should feel fairly heavy for 10 reps. The 10 reps should take you around 60-70 sec. Record score as total calories rowed.
Assistance
a) DB Bent Over Rows – 4×8 (each arm)
—Pause at the top of each rep for 1 sec
b) Front Rack Yoke Carry – 4x60ft (heavy)
—Should be 110-120% of max FS
