9/10/13

Warm-up:
Row 500m
Spend 10 mins working on clean form

Strength:
Olympic Pause Front Squat
You will need to go lighter for this, because you are going to hold the bottom of the front squat for 5 secs.
Do not count 1,2,3,4,5 because under load you will go fast. Count, 1-one thousand, 2-one thousand, etc.

OTM for 10 mins
10x1

Metcon:
20 AMRAP
1,2,3,4,5,6, etc.
2,4,6,8,10,12, etc
Power clean 155/115
Pull-ups

Scale this by using less weight on the power clean if you need to remember intensity is the key.