Warmup
500m/400m row/ run
squat stretch, lunge stretch, banded stretches on rig
Strength
FS 12 MIN:
3 reps every 2 min
Tempo: 3 down, 3 in bottom
strait into 2x8 BS at same weight
WOD:
Five rounds for time of: #135/95
12 Deadlift (135/95)
9 Hang power Cln. (135/95)
6 Front Squat (135/95)
5 Push Jerk (135/95)
Extra work:
elevated ring rows:
3x10
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