WOD: Friday 1/8/21

Strength/Skill:

Hang Squat Clean (above knee)

- 2x3 @70%

- 2x3 @75%


Metcon:

Warm-up 1k Run / 1200 Row / 2.4k Bike

3 Sets (3m rest btw) (choose a machine or alternate)

- 1600m Air Runner/2k Row/4k Bike


Extra Strength:

- 3x3 Muscle Clean + Tall Clean

- Push Press: 4x5 (progressive overload0

- Clean Pulls: 3x3 @90%

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