Warm Up: Row 500m easy – tabata handstand holds (or wall walks. or hold weights locked out overhead) – 500m row hard
Strength – Barbell Complex
Deadlift to Hang Power Clean to Front Squat to Jerk.
These are the same movements being used in the WOD so, coach them up!!!
20 minutes to work up to heavy singles. Spend some time working TnG reps at sub maximal weight.
5 Deadlifts (135/95)
5 Hang Power Cleans
5 Front Squats