The way of the Paladin

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 131214.

Related:
• CrossFit WOD 180604 Tips With Rory McKernan
• The Hang Clean

Scaling
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

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Related:
• CrossFit WOD 180531 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

10 rounds, each for time, of:
200-m row
Rest 90 seconds

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Related:
• CrossFit WOD 180530 Tips With Rory McKernan
• Rowing

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

초보자는 총 라운드 수를 줄일 수 있지만 대부분이 스프린트의 이동 거리를 변경할 필요가 없습니다.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

Rest Day

"The intelligence paradox; will ET get the metabolic syndrome? Lessons from and for Earth," Nutrition and Metabolism.

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Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort.

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Related:
• CrossFit WOD 180528 Tips With Rory McKernan
• Read: Fallen But Never Forgotten

Scaling
Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

대부분의 히어로 WOD는 육체적 정신적으로 극도로 힘들고 어렵습니다. 매우 많은 높은 볼륨의 반복수를 포함합니다. 달성 가능한 수준으로 운동량을 줄이면서 계속 도전하십시오. 

Rx'd 를 달성하는 그날까지 화이팅!!!