Strength :
1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.
2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.
Metcon :
“Zoro”
In a 5:00 Window:
Row 750 Meters
Remaining time: Squat Cleans (155, 105)
Rest 5:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Total Squat Cleans Completed