September 15, 2021

Warm up

4 rds

Sa oh carry window to wall and back each side

10 bent over rows with empty bar

10 oh lunges

10 curtsy squats

15 minutes

Then

3 rds in increasing weight

3 hang cleans

4 shoulder to overhead

6 oh lunges

4 shoulder to overhead

3 hang cleans

12 minutes

Workout

For time

15 hang cleans

25 shoulder to overhead

40 oh lunges (total)

25 shoulder to overhead

15 hang cleans