thursday

warm up
5 min row

3 rds
barbell complex @ 60#
6x tabata row
1x mini leg blaster

then

10 rds
30/30 row over 150m each work interval

big 24

warm up
5 min row

5x snatch
5x clean
5x oh squat
@45#

8 rds
The exercise
65, 85, 95, 105, 95, 95, 95, 95
5x box jump 30"

8 rds
power clean push press
65, 85, 95, 95, 95, 95, 105, 105,
5x knee jumps

8 rds
squat clean
65, 85, 95, 95, 105, 105, 105, 105

2 rds
knee jump+
squat jump+
2x jumping lunge+
2x push press+
OHS all @ 45#