Warm-up
400m Run
6 rounds
30 min Row @ easy pace
30 sec Row @ hard pace
Then movements with an empty barbell
15 good mornings
15 deadlifts
15 shrugs
Strength:
Clean Grip Deadlift + Squat Clean
4 sets of (2+1)
Work to a heavy weight set
Metcon:
Max effort every minute of work
1 minute, Clean & Jerk, 135/95
2 minutes of rest
1 minute, Row
2 minutes of rest
1 minute, Clean & Jerk, 135/95
2 minutes of rest
1 minute, Row
2 minutes of rest
1 minute, Clean & Jerk, 135/95
2 minutes of rest 1 minute, Row
Total Calories + Reps = score