WOD: Monday 14/11/2016

Every 2 mins, for 20 mins (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

Then:

4 Rounds for time of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400m

Choose the heaviest load you can successfully complete without dropping the barbell.

Accessory Work:
Three sets of:
Ring Row x 10 reps
Rest 30 secs
Hollow Holds x 40-60 seconds
Rest 30 secs

Saturday sesh from Max Dal Santo's weightlifting seminar.