Fitness and Performance
10 minutes of thoracic mobility
10 minute of splits and deep squat holds
15 minutes rowing:
4 minutes @22, steady, 1 min @26 full pressure
4 minutes @22, steady, 1 min @28 full pressure
4 minutes @22, steady, 1 min @30 full pressure
Sport
Clean and Jerk 3-3-3-3-3 @50-80%
Front Squats 5-4-4-3-3 @50-70%
