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)
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