WOD:
RX:
Every 5:00 for 20:00
Run 400m
In the remaining time
Complete:
21 Hang Squat Cleans 95/65
18 Hang Squat Cleans 135/95
15 Hang Squat Cleans 155/105
12 Hang Squat Cleans 185/125
9 Hang Squat Cleans 205/145
6 Hang Squat Cleans 225/155
3 Hang Squat Cleans 245/165
Fitness:
Every 5:00 for 20:00
Run 400m
In the remaining time
AMRAP
15 Double DB Clean
15 DB Goblet Squats (any weight)
Post WOD Strength:
Front Squat
In 10:00 Establish a heavy double