1. Warm-up
4 Steady Rounds:
10 Good Mornings
Row 300m
2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(above knee)
2×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
4. Row 1, 000 meter x 3 2 min rest
5. Gymnastics Accessory
Kipping Ring Dips
5×12
Rest as needed.
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