24.3.19

Strength
Alternating EMOM x 12 mins
1: 2 Power cleans
2: 10 Strict ‘Knees to elbows’

Strength notes: Add weight to the power clean each round building to a heavy double

Conditioning
For time:
Row 500m
21 Power cleans
Row 500m
15 Power cleans
Row 500m
21 Power cleans
Row 500m

Workout notes: The RX load would be 135/95lbs. The idea is that you can move the barbell in either very fast singles or sets of 3-5 reps at once to progress through the workout quickly.