Finish warm-up with
1) 6-8 rounds
200m row
1 min rest
2) See how you are feeling today so two options:
1 power clean + 2 Split jerks
or
3 split jerks out of the rack
3) 20 min AMRAP
3 Bar MU
6 Hang DB Cleans (40/20)
9 Cal AB
4) 4 Rounds for times:
Walking Lunge length of gym up and back
right into shuttle sprint 10ft 15ft 20ft 25ft 30ft 35ft 40ft
3 minutes Active rest between rounds: active rest is 2 Rounds: 5 ring rows 10 push-ups
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