power clean - 5 reps
back squat - 10 reps
row sprint - 250 meters
Use 1x bodyweight for both the power cleans and back squats. Time only the row sprint, record each round. Rest as needed between rounds. Scale weight as needed, not to exceed 60% of your back squat 1RM.
RESULTS:
1 comment:
5 clean 60kg
10 front squats 65kg from a clean
250m row
18:18min
2nd ever wod. I'm 100kg male. Never really done cleans before. Didn't have access to a squat rack and a row machine close together.
so I did a clean into a front squat.
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