1)Be warmed up and warming up cleans with your bars by 8 min after.
2) be finishing with cleans by 25 after
3) be finishing with squats by 35 after and start WOD 40 after. You should run over by 5 or so min.
Just gotta stay on the clock and on task. 😊😊
5X1 Clean trom just above knee – work to a max for the day, but no more than one miss – rest as needed
1X10, 1X20 Back Squat – full 20RM test (use set of 10 for a warmup), rest 3:00+ between sets
25:00 AMRAP of:
12 Lateral KB Lunges 24/16kg (6l/6r – KB held in front rack)
20 Cals Assault Bike
20 Cal Row