Warmup: ROM, dynamic stretches, PVC pass throughs, 10 PVC Bent over rows, 10 Scap pull ups, 3:00 row, run or jumprope
Strength: Bent Over Row
Spend 20:00 to find a new heavy single
WOD: For time:
250 m Row
12 Hang Power Cleans (65-125#)
25 Double Unders
12 Front Squats (same bar as HPC)
250 Row
9 Hang Power Cleans
25 Double Unders
9 Front Squats
250 Row
6 Hang Power Cleans
25 Double Unders
6 Front Squats
25 Double Unders
Cooldown: 5 x up and down dogs, 10 cat/cow, Roll out glutes and calves with lacrosse ball
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