A. Power clean & split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
+
3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
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