Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land
Strength
10 minutes to build to a heavy C&J
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land
Strength
10 minutes to build to a heavy C&J
WOD
In teams of 3
100 Calorie row
100 Burpees over the bar
100 Power cleans 60/40kg
100 Toes to bar
100 Push Jerks 60/40kg
100 Burpees over the bar
100 Calorie row
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