Warm Up
Row 250m
Dynamic Drills
Then
- Squat to Stand x 10
- Alt Jump Lunge x 10
- Push Press x 10 (45/35)
Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
- Halting Clean Deadlift + Hang Clean + Jerk
B. 3 Sets
- Row 500m
–1st Set @ 80%, 2nd @ 85%, 3rd @ 90%.
-Rest 2-3 minutes between efforts.
