Strength

Every 2 mins for 12 mins (6sets) perform:

1 Clean Deadlift

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WOD

3 Rounds

0:00 to 2:00 Run 400m then Double Unders

2:00 to 3:00 Dumbbell Squat Cleans 35/20

3:00 to 4:00 Hand Release Push-ups

4:00 to 5:00 Max Cals on Assualt Bike

Rest 5 mins

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