Warm Up:
5 minute (row/run/bike/TRX-whatever)
Pulls (16,10,9,9,8)
Stomach
SWOD:
Squat 5×3 75%-85% of your 1RM
Then…
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 115#/75#
To complete this workout as Rx, you must complete all 20 reps at 115#/75#. If you cannot do 115#/75# for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Post weight used and rounds complete to comments.
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