Warm-up:
Row 500m
Samson lunges down
Broad jumps back
10 push ups
10 pull-ups
10 good mornings
10 high pocket barbell cleans
10 barbell front squats
Barbell:
Every two minutes, for 12 minutes…
Power Clean + Squat Clean
WoD:
Five rounds for time…
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups
Mobility:
Roll posterior (gluten, hamstrings, etc)
Mash quads with barbell
Roll lats on a foam roller