Warm Up

2 sets of:

Row x 90 seconds
Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side

Strength/Skill

Complete 5 Sets

2 High Hang Cleans + 1 Hang Clean 65%

WOD

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Alternating Top Down DB Bench x 26 Reps (13 per)
Station 2 – Supine Ring Rows x 10 Reps @ 21X1
Station 3 – Front Squat x 5 Reps from the rack

• Try to use the same bench weight you’ve used the past two weeks as the reps have increased
• Ty to increase front squat weight from last week