Synergy Fitness – CrossFit
Hang Squat Clean + 2 front Squats (7 sets)
Perform 1 hang squat clean followed by 2 front squats.
Build to a heavy complex
25/20 Cal Row
Rest 1 min between rounds
Goal is under 3 mins each round.
Go hard on the row but not so hard that you have to rest for more than 5-10 seconds before you start the burpees.