3 Squat cleans 165/115

Sprint 50m

Box jump overs (max reps)

Rest 90sec

Skill: Back squat 3sec pause in bottom 6/6/6/6

Block Strength/Active recovery

Ten sets of:
Row 150 meters @ 50-60% effort
Row 150 meters @ 80-90% effort
Rest 60 seconds
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.