0-5 min.
Row 60/50 cal.
5-11 min.
10 x 10m shuttle*
12 min. until completion:
3 minute Flexed Arm Hang
*Shuttle run increases by 1 rep per minute.
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WOD: Wednesday
EMOM x 20: 1 Power Clean 2 Front Squat 1 Jerk *Change your weights every 5 rounds. Aim to be at your heaviest by the 3rd weight change and then drop back by 10-15% for the for the last 5 rounds.