A. Front Squat @ 30X0; 3,2,2,1,1 ; rest 3 min. If feeling good build to a 1RM.
B. Clean or HPC - Build to a quick single EMOM - increase 10# each min OR skill work
C. Row 500 m time trial ----this is a best effort for one attempt. start fast settle in to an aggressive pace and see if you can hang on.
+
5 sets;
seated med ball twists 6-10 reps per side. rest 45s.
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