Fitness
5 minute sets x 4
Row 500 m then…
AMRAP
10 DU or 25 singles
5 Burpees
Rest 3 minutes between rounds
Performance
5 minute sets x 4
3 HSPU
6 T2B
12 DU
Row 500 m then…
AMRAP
Burpees
Rest 3 minutes between rounds
Sport
Power cleans (off blocks)
3-3-3-3-3 50-70%
Power Jerk (off rack)
3-3-3 @75%
Accessory
Bench press
3-3-3 @80%
