Warm Up
Repeat For 5 Minutes
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side
Strength – Deadlift
3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
WOD
15 Minutes AMRAP
ELITE
16 Single DB Clean (100/70)
1000/900m Row
COMPETITIVE
16 Single DB Clean (70/50)
1000/900m Row
PERFORMANCE
16 Single DB Clean (50/35)
1000/900m Row
Stimulus Points
Take your time with the cleans
Accessories
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left
Cool Down & Dismissal
100m Walk
Figure Four Stretch
Upper Back Stretch