Prep
3 Rounds
Row 250m
15 Scapular pull ups
10 Plank jacks or steps- keep core tight. No movement from hips
5 Med ball cleans
Strength
Deadlift 2RM
Max unbroken T2B x3
Conditioning
10 min AMRAP
5 Power cleans 105/155
5 HSPU or Push ups
Recovery
Seated DB ext rotation
3 position shoulder stretch
Seated foreword fold
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