Warm-up

2:00 Bike, row, ski

Then…

25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman crawl
Walking lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

Strength/Skill

Hang Squat Clean

3-3-3-3 Weight by feel

WOD

5 rounds for time:

500 Meter row or 400 meter ski
5 Hang squat cleans

• Use 75-80% of your heaviest weight used during the strength portion. Weight should be preformed unbroken.
• Score = time, weight