Skill:
1-Arm Hang KB Clean Progression
Then 3x10 (5R/L) 1-Arm Hang KB Clean
Strength:
e90s x7 - 1-Arm Hang KB Clean
10 (5R/L) 1-Arm Hang KB Clean
Rd 1-2: Light
Rd 3-4: Moderate
Rd 5-7: Heavy
WOD:
3 min Work/Rest AMRAP x4 Rounds:
14 (7R/L) 1-Arm Hang KB Cleans (53/35)
Max Effort ALT. SPRINT: Row or Bike for CALORIES any remaining time**
**REST 1 min after each round**