1. 3x 4min On/ 4min Off
RD1: 1rd
75 Double Unders
15 Push Jerk (115/75)
-then-
ME Cal Row
RD2: 2rds
35 Double Unders
9 Push Jerk (155/105)
-then-
ME Cal Row
RD3: 3rds
20 Double Unders
5 Push Jerk (185/125)
-then-
ME Cal Row
.
2. Mobility
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
