Warm-up:
5 Sets:
8 Half Kneeling Press/side
Row 200m
Strength:
Power Jerk 1RM
WOD:
For Time:
21-18-15-12-9-6-3 Row/Bike Calories
Alternate With
7-6-5-4-3-2-1 Power Clean, 165#/110#
TIMECAP: 13:00
Extra Work – 18 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold