Warmup
Row, Run, Ski or Ride 2 min
3x10 GHD Situps
3x4-8 Glute Ham Raise
3x6-10 Strict Pullups
Strength
RDL
6x4
WOD
10 min AMRAP
1 Clean
1 Front Squat
1 Jerk
2 Cleans
2 Front Squats
2 Jerks
...etc.
*Use 80-85% Jerk Max
REC
Row 1k Moderately
Warmup
Row, Run, Ski or Ride 2 min
3x10 GHD Situps
3x4-8 Glute Ham Raise
3x6-10 Strict Pullups
Strength
RDL
6x4
WOD
10 min AMRAP
1 Clean
1 Front Squat
1 Jerk
2 Cleans
2 Front Squats
2 Jerks
...etc.
*Use 80-85% Jerk Max
REC
Row 1k Moderately