A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute wall Stretch
1 Minute banded front rack traction/side
10 Dowel pull Throughs to 10 dowel OHS
B) Take 10 minutes to build to today’s 1RM Snatch
Take 10 minutes to build to today’s 1RM Clean and Jerk.
(Let feel dictate how heavy you go today. We have many weeks of this ahead so don’t go for your 1 rep every week. Listen to your body)
C) Against a 4 minute running clock…
Row 500 m
20 Box Jump overs 24/20
Max Double Unders
Rest 4 minutes. Repeat for 3 round total.