Lifting: 1 Hang Squat Clean + 2 Front Squats
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
3 RFT: Run, Row Calories and Dumbbell Front Squats
3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.