WORK CAPACITY

4 rounds of…

5X Hang Power Cleans @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Hang Snatches @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

~Rest 7 minutes~

4 rounds of…

5X Front Squats @ 60% 1RM
1:30 minute Row/Run (max distance)
Rest 2 minutes

*scale as needed; i.e. light weight, pvc, or bar only if uncomfortable with weights listed. But don't make excuses.