Wednesday 3/6/24

RX

3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)

INTERMEDIATE

3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)

BEGINNER

3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)

SKILL WORK

Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.