Warm-up: 10 minutes

• 3 Rounds
  • 12/10 Cal Row
  • 10 PVC Pass throughs
  • 0 Hollow rocks
  • 10 PVC good mornings

Strength/Skill: Power Clean

• Power Clean 3-3-3-3-3
• Use the heaviest weight you can for each set.
• Rest 2 mins between sets.

Find a heavy touch and go triple.

Metcon: Rounds for time

• 4 rounds for time of:
  • 30/24 Row Calories
  • 20 Toes-to-bars
  • 10 Power Clean & Jerks, 135/95 lbs

Should take anywhere around 15-22 mins. Scaling Options: Scale to Knee to elbows if needed, no more than 3 sets on these TTB if possible. Scale the power clean and jerk weight to quick singles. If you don’t have a bike erg a good sub could be 400m Run Time Cap: 20 mins