Warm Up
Row 250/200m (No Straps)
Then 2 Rounds of:
- Inchworm x 3
- Squat to Stand x 5
- Box Jump/Step Down x 7
- Front Rack & OH Carry x 100ft (switch positions at 50ft)
Workout of the Day
A. 5 Sets
- A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles
- A2: “Tall” Box Jump x 1.1.1 – Rest 2 minutes between sets.
B. 4 Sets
- Push Jerk x 2-3 – Rest 2 minutes between
C. For times:
- Row 1000m
- Rest 1:1
- Row 750m
- Rest 1:1
- Row 500m
