45 Min of:
Row
500 m @ 60% MHR
250 m @ 80% MHR
500 m @ 70% MHR
250 m @ 90% MHR

Strength / Skill:
- Work up to a heavy Jerk

WOD - For Time:
- 60 Burpees to Target
- 30 Thrusters (115#,75#)
- 15 MU (Scale as needed)

Post-WOD:
- 3x1Min Weighted Plank

3 Rounds for time:
400 Meter Run
12 Dumbbell Power Snatches (70/50lb)
21 Single Dumbbell Squats (70/50lb)

Kilos: 30/22.5

Mobility / Recovery In Preparation for 14.2

• Stretching & Mobility Work
  
• 3x1000M Rows For Time Note: Not all out sprint for time on rows, work up a good pace and get some good sweat going.

4:05, 4:02, 3:58

Strength / Skill:
5x2 DL

WOD - "The Chief"
5x3min rounds; 1 minute rest between rounds
- 3 Power Cleans (#135/#95)
- 6 Push Ups
- 9 Air Squats

Strength / Skill:
3x10 Close Grip Bench

WOD - For Time:
- 10 Power Clean (#115,75#)
- 10 Burpee to Target

Post (Optional):
15-12-9
- HSPU
- Ring Dip
- Push Ups

split pystypunnerrus
kierto seinällä kontassa
kumppari lapavenytys

hspu tekniikkaa
tripod
tripodista punnerusasentoon
tripodista seinälle
kippi hspu
kippi hspu vapaalla

Shoulder press 4 x 10

Hang clean pull, find controlled 5 reps max