CFK
Strength – 2 position squat clean (1 from the hang and the other from the floor) every 2 minutes for 16 minutes increasing weight as you go – Finish with heavy 2
WOD
200 meter run
15 – Power Clean
30 – Ab Mat Sit-up
200 meter run
10 – Power Clean
20 – Ab mat sit-up
200 meter run
5 – Power Clean
10 – Ab mat sit-up
Power clean weight – you choose – should be heavy but quick. You should be able to complete the initial 15 in a maximum of 3 sets of 5.
20 min cap