Warmup
Row 500m
3x10 GHD Back Ext
3x15 Hollow Rocks
3x10 Jump Squats
Strength
3x5 Banded Clean Pulls
Then work to heavy squat clean
WOD
40 OH Walking Lunges (135/95)
30 Bar Facing Burpees
20 Cleans (135/95)
10 Bar Muscle Ups
REC
Moderate 500m Row
Warmup
Row 500m
3x10 GHD Back Ext
3x15 Hollow Rocks
3x10 Jump Squats
Strength
3x5 Banded Clean Pulls
Then work to heavy squat clean
WOD
40 OH Walking Lunges (135/95)
30 Bar Facing Burpees
20 Cleans (135/95)
10 Bar Muscle Ups
REC
Moderate 500m Row