Warm up: 5 minute jump rope + coach lead dynamic stretching and BW drills
Skill work: Row technique + 1,000m row for time
Conditioning: 10 minute AMRAP
-6 Box jumps
-3 MU’s (sub 2 ring rows and 2 ring dips)
-1 Clean and Jerk (90% of 1RM-full squat, split jerk)
Rest 3 minutes then complete 3xME L-sit hold (rings)
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