Warm-up:
Row 500m or Jog 400m
3 Sets:
5 Hang Power Cleans
5 Front Squats
5 Press from Split
5 Strict Pullups or Ring Rows
Strength:
2 Low Hang Cleans + Jerk + Behind-The-Neck Jerk, 1-1-1, 3×1
WOD:
21-15-9 For Time:
Calorie Row
Chest-to-Bar Pullup
TIMECAP: 7:00
Extra Work: Snatch 2-2-2, 3 x 2