Warm Up: Row 500m, 3 Rounds of 10 Medball clean, 10 KB Swing, 10 Pull Up Active Shoulders. Stretch
Strength: 3 Position Power Clean 9-9-9-9
WOD: Clean that Sit Up
For time: Row 500m 25 Power Clean 95/65 50 Situps 20 Power Clean 40 Situps 15 Power Clean 30 Situps 10 Power clean. 20 Situps 5 Power Clean 10 Situps Row 500m
Icing: Muscle Up practice