Strength:
Power Clean
Every 90 seconds @ 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
WOD:
“River Rapids”
For Time:
3 Rounds
25/20 Calorie Row
20 American Kettlebell Swings
15/10 Ring Dips
Kettlebell: 53/35lb, 24/16kg
Level 2:
20/15 Cal Row
Kettlebell: 44/26lb (20/12kg)
10/7 Ring Dip
Level 1:
15/12 Cal Row
Russian Kettlebell Swing 35/18lb (16/8kg)
Box or Bench Dips
Competitor:
30/24 Cal Row
Kettlebell 70/53lb, 32/24kg
15/10 Strict Ring Dips