Warm Up 2X's:
jog the NJ sprint or row 200.
10 pull ups
10 jumping junges.
10 side lunges 5 ea side.
20 mobility climbers

Mobility: 
3 min Olympic wall squat.
60 sec per side couch stretch or saddle pose.

Lift: Use 90% of your new working max. 
3X70%
3X80%
3X90%

Workout:
20 min AMRAP
14 DB power clean
20 Alt DB Lunges
26 Box Jump overs. Scale step over.
200m run/row

Comment