Warmup: ROM drills, dynamic stretches, 10 PVC wide grip press + behind the neck press + pass through, 25 Hand release pushups, 25 sit-ups, With bar: 10 Front squats, Clean Pulls, 5 Jerks
Strength: Clean + Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 1/1/1/1/1 to find a new 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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