Friday July 6th

A. Every 90 seconds for 12 minutes (8 sets):
Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

B. For time:
Row 1500 Meters
15 Hang Cleans (205/115)
30 Alternating Pistols (single-leg squats)

HERD FIT
For Time:
1000m Row
10 Hang Cleans 95/65
30 Goblet Squats 35/25