July 11, 2022

Posted By: Christi

21-15-9 reps, for time of:
Calorie Row
Squat Clean, 115/75 lbs
Goal: Sub 7 min

We have our shorter workout on deck for today and we want you to push the pace on this one! Since this is a shorter workout the calories on the rower should be done at a hard pace, however, we want you to come off the and be able to start working on the squat cleans. Squat cleans are intended to be done at a light weight where you’re able to hit some touch-n-go reps.

Post Work
4 rounds for quality of:
Strict Toes-to-bar, 10 secs
Rest 20 secs
Arms Overhead Hip Hinge Hold, 20 secs
Rest 10 secs