Strength:
Squat Clean
Every 2:00 for 12:00
3 Heavy Reps Drop and reset
WOD:
10-1
100m Run
Power Clean 135/95
-Flow: 100m Run, 10 Cleans, 100m Run, 9 Clean,all the way to 1 Clean. You only run the 100m once per round as a spacer between the barbell reps. You can go T&G, singles all the way, or a mix of both!
14 Min Cap