A,
Week 7
Hang Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
Row, 200 m
15m Double Dumbbell Overhead Walking Lunge @22,5/15kg
Row, 400 m
15m Double Dumbbell Overhead Walking Lunge
Row, 600 m
15m Double Dumbbell Overhead Walking Lunge
...
Continuing adding distance in this scheme each round until time expires.

Log 1 rep for every 200 m of rowing completed each round.

C,
For quality:
20 Parallette Shoot Throughs
10 Pike Compression Lift Overs
Arms Overhead Hip Hinge Hold, 45 secs
15 Parallette Shoot Throughs
10 Pike Compression Lift Overs
Arms Overhead Hip Hinge Hold, 1 min
10 Parallette Shoot Throughs
10 Pike Compression Lift Overs
Arms Overhead Hip Hinge Hold, 30 secs

Pike Compression Lift Overs- go over a parallette or dumbbell