Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
:15 Plank or HS hold
10 Ring rows

Strength/skill

Clean

Every 2 minutes for 12 minutes

Set 1 – 3 reps @ 50-55%
Set 2 – 3 reps @ 55-60%
Set 3 – 2 reps @ 60-65%
Set 4 – 2 reps @ 65-70%
Set 5 – 1 rep @ 70-75%
Set 6 – 1 rep @ 70-75%

WOD

10 Minute AMRAP:

10 Push-up to DB pull through 50/35
10 Single arm DB push press 50/35
10 Burpees over DB

-Split push press between arms