062916 – West Hartford

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
3 Position Clean
1 Rep EMOM for 12 Minutes @70% of 1 RM

1 Rep = High Hang Clean + Below the Knee Clean + Clean

Conditioning
Dumbbell Hell
4 Rounds for Time:
20 Renegade Rows
20 DB Thrusters
20 Russian Twists
10 Sit-up and Presses

Rx: 30/20
Rx+: 40/30 and add a push-up between each row