Strength
Squat Cleans
3×5 Hip Squat Cleans for warm up
then
5 sets of:
1 Hang Squat Clean with 2-sec pause at the knee
1 Hang Squat Clean with 2-sec pause below the knee
1 Squat Clean from the floor
WOD
For time
1000m row
50 Wall Balls (20/14)
30 Toes to bar
Compare to 12/30/2013
Mobility
3-minute seated straddle
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