Warm-up
• 500m row

3 rounds:
• 10 Elbow Rotations #45/35
• 10 Cleans

• Front Rack
• Wrist
Spiderman Lunge

Strength
10 min to establish:

• 1RM Hang Clean

Conditioning
For time:
• 50/40 AB cals
• 50 Pull-ups
• 100 MedBall Squats 20/14#
• 50 Pull-ups
• 50/40 AB cals