Warm-up:
3 Rounds:
15 Empty Bar Goodmornings
Row 30 Calories
Strength:
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk ( 1 Squat Clean, 1 Split Jerk for each rep)
70%+ 1RM
Lite
Use heavy DBs
Met-Con:
RX
For Time:
Row 1500m
30 Push Press (115/85)
Row 1000m
20 Push Press
Row 500m
10 Push Press
Lite
For Time:
Row 1500m
30 DB Push Press
Row 1000m
20 DB Push Press
Row 500m
10 DB Push Press
Sidework:
8 Rounds:
50 Double Unders
10 Chest to Bar
Rest :30
