Strength
1) Speed Deadlift against a band: 10 x 2 @55%, every 60s.
2) Seated Box Jumps: 4 x 3. Rest 60s.
Conditioning
“Rowing Grace”
3 RFT:
500 Meter Row
10 Clean and Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
12:00 Cap
Beginner Option:
3 RFT:
Row 500m
15 DB Thrusters (Light)
Alternate Scaling Options:
Sub 400 meter run for 500 meter row