WOD: 10 rounds for time:
5 Hang Power Cleans @ 165/115
10/7 Cal bike
1:00 rest
Intermediate: 10 rounds for time:
5 Hang Power Cleans @ 135/95
9/6 Cal bike
1:00 rest
Beginner: 7 rounds for time of:
5 Hang Power Cleans @ 65/45
7/5 Cal bike
1:00 rest
Home Workout: 10 rounds for time:
Double-dumbbell front-rack carry (60 ft) (35/50 lb)
200-meter run
1:00 rest
Cool down:
1 set:
1:00 cat-cow
20 alternating lying hip crossovers
1:00/side pigeon stretch