3:00 Row bike or run
Then
2 Rounds
10 PVC Pass Throughs
10 Empty bar or pvc good mornings
10 empty bar deadlifts

Strength
Front squats
7-7-5-5-3-3-1-1
Building in weight each set

“Gritney Spears”

AMRAP 8 Minutes
Row 250m
12 S-arm DB Hang Clean and Jerk 50/35lbs*
8 Alternating Pistols

Rest :90 (after the 8 minutes)

AMRAP 6 Minutes
Pick up where you left off and repeat the above amrap
*Split pistols and DB hang clean and jerk evenly each set

*Scaling- scale weight on db to go unbroken for 6 on each arm. little to no rest when switching arms
-Scale pistol to normal scaling options OR today you can do single db box step ups if you choose. 4 each leg.