SKILL / STRENGTH

Front squat ( 25 mins )

Building to a heavy in 4 sets

1 x 7, 1 x 5, 1 x 3, 1  x 1 reps

in between sets

10 renegade rows – no pushup

+

30 sec hollow hold

1 renegade row = both L & R

WOD

Lifting work ( 14 mins )

7 x 2 min rounds

200m run / 250m row

2 heavy squat cleans

^^ building every round

Start from around 70%