Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
50′ Halo monster walk
:15 Bar hang
10 Sit-ups

Strength/Skill

Clean

Every 2 minutes for 10 minutes

Set 1 – 3 reps @ 69-74%
Set 2 – 2 reps @ 74-79%
Set 3 – 2 reps @ 84-89%
Set 4 – 2 reps @ 84-89%
Set 5 – 1 rep @ 89-94%

WOD

12 Minute ARMAP:

5 Hang DB snatch, right arm 50/35
5 Hang DB snatch, left arm
10 Sit-ups
20 Air squats