500m row for time July challlenge
9 min EMOM
Alternate between
Min 1: 5-8 reps ring dips or bench dips or pushups
Min 2: 20-50 sec bar hang
Min 3: 20-50 sec Plank marches
Part One:
21-15-9
Power Clean 135/95
Ring Dips/bench dips/bar pushups
(time cap 12 min)
Part 2
Every 30 secs for 12 mins: Power Clean
1 Power Clean, pick load