Happy Open Day!
3 position squat clean every 2 minutes for 10 minutes @ 55% 1 RM
Four :45 second rounds of work, followed by :15 seconds of rest. Perform all four rounds at each movement before moving on to the next, (think tabata, only with a different work/rest ratio).
Russian kettlebell swing, 1.5/1 pood
Grappling shoot through
Post total reps to beyond the whiteboard.