Welcome back everyone.
Run/Row/Skip 2 minutes (comfortable pace)
4 Rounds of:
5 Hang Cleans, Russian KB Swings/ Hang DB Cleans
30 single skips
*Work towards your chosen movement for the workout. Increase in range of motion, increase in weight, etc.
3 minute AMRAP of:
3 Power Cleans 60/40kg
Rest 1 minute.
*Substitute 3 Barbel Power cleans with : 6 x Kettlebell Swings or 6 Alternating Dumbbell Power Cleans.
Scoring: Continue on with your rounds and repetitions as you progress through the workout. Eg. 1st cycle= 4 rounds + 3 Push-ups. At the start of the 2nd cycle you will complete the remaining push-ups (3) then continue onto the Squats. Record total rounds + any partial repetitions.
Photo: Lara smashing out some overhead squats- With a headband like that Grant has some competition on his hands.