Warmup: ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 25 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar
Strength: Clean + Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1+ @ 75/85/95% 1RM
WOD: 3 rounds for time
500m row
20 KB swings 55/35
10 pull ups
Cooldown: stretch calves, hip flexors, hamstrings and shoulders. Roll out
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