PVC/Foam Roll

4 Rounds:

10 cal Bike

10 Cal Ski

10 KBS

10 Warrior Sit Ups

Strength:

RDL – 3×8 – +/- 50% of Clean 1RM

Hang Clean – 3×5 – +/- 65-75% of Clean 1RM

Deck Clean – 3×3 – +/- 80-90% of Clean 1RM

WOD:

5x150m Row Efforts – full speed, full recovery