Warm up: 

30 seconds of each:

Easy row

Dynamic Spider-Man’s

Medium row

Dynamic Samson stretches

Fast row

Push up to down dog

With PVC: 5: good mornings, 5 back squats, strict presses, stiff legged deadlifts, front squats

Health & Fitness

A. 5 sets:

A1. Dual KB deadlift 6-8reps

A2. Dual KB seated L-sit press 6-8 reps

B. On the minute for 16minutes (8rounds)

Minute 1: 15/12 Cal row

Minute 2: 3 KB clean and jerks per arm

Classic:

A. Clean Drill:

Clean pull to knees with 30% 2×5

Tall clean with 40-50% 2×3

B.  Five sets of:

Clean x 1.1 for form

(rest 10 seconds between singles)

Rest 2 minutes

C. On the minute for 16minutes (8rounds)

Minute 1: 15/12 Cal row

Minute 2: 3 power cleans

D. Choice mobility