WARM-UP
3 ROUNDS (7:00 CAP)
250 M ROW
8 CLEAN DEADLIFTS
8 BARBELL UPRIGHT ROWS
8 ELBOW PUNCHES
8 STRICT PRESS
STRENGTH
ON A 15 MIN RUNNING CLOCK…
ESTABLISH A HEAVY 3 REP HEAVY POWER CLEAN
WORKOUT
AMRAP X 14 MINUTES
200 METER RUN
9 POWER CLEANS (115/75)(75/55)
6 PUSH PRESS
COOL DOWN
FOR RECOVERY
1:30 FOAM ROLL LAT (R)
1:30 FOAM ROLL LAT (L)
2:00 T-SPINE ROLLING