Weightlifting
Every 90 seconds, for 12 minutes (8 sets):
Hang Clean (1)
Star moderate and build to a heavy single – take no more than 5% jumps between sets
Metcon
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols