Monday

Warm Up
3 Min
Rowing Skill

Movement prep.
20/10 x 3
– Power Clean
– Frontsquat
– Hang Squat Clean

WOD prep.
Test workout weights

WOD
3/2 Min Interval, 4 Rounds
1.
– 50/35cal Row
+ AMRAP Hang Squat Cleans
2.
– 50/35cal Row
+ AMRAP Push Press
3.
– 50/35cal Row
+ AMRAP Squat Cleans
4.
– 50/35cal Row
+ AMRAP Shoulder to Overhead

Cool Down
2 Rounds
10x 90°-90°-Drill
5+5 Lunge + T-Spine Rotation