Warm Up:

400 m Run / 500 m Row

20 Lunges

20 Air Squats

5 Inch Worms

Hip & Shoulder Mobility



Front Squats

15 Minutes to establish 5 Rep Max



For Time

5 Laps or 500 m Row

Then 5 Rounds of:

8 Clean & Jerk (135/95)

12 Burpees

2 Laps

Then Finish with

5 Laps or 500 m Row

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