Warm Up
Banded shoulders
25 squats, 2 sec hold at bottom
25 sit ups
25 1 legged hip bridges
25 jumping jacks
25 knee tucks
Strength
Power cleans
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @90%
10 @ 50%
WOD
In 2 teams
Each team row 2500m
While waiting, each team must have 100 lbs. off the ground, can be KBs, plates, dumbbells
Post
Bonus
20 hand stand push ups and/or 20 strict pull ups with 3 sec lower