Tuesday, January 22, 2019

Prep
3 Rounds
3 Unbroken Complexes of: 2 Hang Power Clean + 1 Front Squat + 1 Strict Press + 1 Push Jerk (75/55)
8 Ring Y Raises
8 Band Pull-aparts

Strength Conditioning
250 Meter Row
5 Clean & Jerks @ 70% of Max
-Rest 1.5 Minutes-
300 Meter Row
4 Clean & Jerks @ 75% of Max
-Rest 1.5 Minutes-
350 Meter Row
3 Clean & Jerks @ 80% of Max

Conditioning
12 Minute AMRAP
8 Box Jumps (24/20)
10 Overhead Squats (95/65)
12 Toes-to-Bar (24/20)

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