Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min to do:

5x3 Power Cleans working up to a heavy triple

Workout:

20 min AMRAP with a partner

20 Burpee Pull-ups

Row 400m

20 Power Cleans (135#/95#)

Row 400m

20 RKBS, 32/24kg

400m row

*  Partition reps as necessary. One partner works at a time.