Part A:
400M row
20 DB thruster 45/25
30 burpees
15 DB thruster
20 burpees
10 DB thruster
400M row
Part B:
Shoulder and hip mobility
Power Program:
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
A: On the 2 minutes at increasing loads x 12
1 power clean + 1 low hang full clean (below the knee) +1 jerk
B: Back squats
6x8 at 55%