3x
Row 250 m
1 Strict pull up
3 Power Clean and Jerks
6 lunges in front rack position
* increase load each round
Strength
Back Squat
5x5 @ 79%
Conditioning
20 Min AMRAP
3 Strict Pull ups
5 clean pull 65/95 95/135
3 strict pull up
5 (10) Lunges in Front rack position 65/95 95/135
3 strict pull up
5 Press Press 65/95 95/135
Recovery
25 banded air squats
Couch stretch 2 min per side
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