PVC/Foam Roll

Grab a partner – You Go I Go for 5 total minutes:

Bear Crawl Down and Back*

Farmer’s Carry down and back*

*length of the rig, I’ll set out cones

Strength:

Clean and Jerk (split jerk or push jerk)

20m Total:

0-4 – warm up, load the bar, get close to 80-85% of 1RM

5-14 – EMOM: 2 C&J’s at 80-85%

15-19 – EMOM: 1 C&J at 90-95%

Conditioning:

1500m Row

OR

3k Bike Ride