Warm Up:
Jump rope x 100, then 2x:
16 lunges,
10 DB PP,
10 jump pull-ups,
:30 wrist stretch

Mobility:

Lying hamstring/IT band stretch w/band x 1:00 twice each side

Lift:
5x3 Power Clean + Front Squat @ 70% 1RM

WOD:
"Jackie"- for time:
Row 1000m
50 Barbell Thrusters (45/35#)
30 Pull-Ups (kipping or band-assisted kipping

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