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WARM UP
Bike or Row for 4 min
2 rds
10 Med Ball Cleans
10 Shoulder Touches
10 Roll Ups
Dynamic Stretch
STRENGTH
Clean Warm Up with some overhead reps
Clean and Jerk
5 Min EMOM
4 Hang Clean and Jerk
5 Min EMOM
2 Clean and Jerk
WOD
For time:
Row 500 Meters
20 Clean & Jerk 95/65
Row 1000 Meters
15 Clean & Jerk 125/85
Row 1500 Meters
10 Clean & Jerk 135/95
ICING
30 GHD Sit Ups
Reverse Step Ups
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