Cleans

Warm-up
...after loosening up.
3 min of jump rope
than
Row 500m


sWOD (Strength workout of the day)

For Advanced athletes:
Squat Cleans
6 sets x 3 reps  ( go heavy )

For Novice athletes:
Power Cleans
8 x 2 ( light and focusing on technique )


WOD
21-15-9
Power cleans
Wall balls
knees to elbows/ toes to bar

NOTES:
Weights for the cleans are: Rx= 135m/95w      Scale= as needed
Subtitutes for kness to eblows are: sit-ups, leg raises, dead bugs, v-ups, etc..