Power Clean & "Heavy Rowing Grace"

Warm Up-

Row 1K
 Mobilize and Prep for Power Cleans

SWOD-

Power Clean- 20-30 minutes to establish a 1 Rep Max

Push Jerk- 5x2

Box Jump- 5 to 7 attempts for max height



Muscle Endurance-
As Fast As Possible complete:

100 Double Unders
40 Burpees
20 CTB Pull ups

* Try to Complete under 5 minutes*


WOD-
Complete for time:

"Heavy Rowing Grace"

3 Rounds:

500 M Row

10 Ground to Overhead (155 lb, 105 lb)