Row 1000 M - conversational pace, but keep your warm up gear on to break a light sweat.
Burgener warm up - clean + 3 front squats at the end
Power / Technique: no clock
3 Squat Cleans by 5 sets increasing weight each set
(The following training uses weights designed at your capacity. Maintaining Intensity through lower reps each round. Work grip and general pulling strength)
21 - 15 - 9
Rope Pull @ max shoulder press
Wood Chopper each side @ 25% snatch
2 minute banded shoulder stretch each side
Gentle 3 minute row
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
808 4th Ave N