Warm Up:

500M row

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, press, high hang squat clean, push press, squat clean from above the knee, push jerk, squat clean from shin

S/S/S:

Clean w/2 sec pause at bottom of knee

3X75%, 3×80%, 2×85% Do 1 Jerk at the end of every set

Again, do Not lose tension when holding your pause. You should be like a coiled spring ready to explode!

WOD:

3RFT:

200M Run

15 Power Snatches (115/85)

250M Row

15 OHS (115/85)

Scaling:

Run – 250M Row

Bar weight – As needed

Cool Down:

Heel Cord Mash – 2 min per side

Banded OH stretch – 2 min per side