Warm Up:
Run or Row
3 Rounds
10 scorpions
10 med ball cleans
10 strict press empty bar
Strength:
Clean & Jerk
1 rep E2MOM20M
Set 1-2 60- 65%
Set 3-4 70- 75%
Set 5-6 80- 85%
Set 7-10 90% +
Cash Out:
For Time
500m row
400m run
50 cal bike