Baseline:

ROM Drills ~10minutes
3 rounds - 250m row
5 rounds - 5x front squats, 5x jerks, 5x pushups
(start at 45#/25# then increase 10# every round)

Work Capacity:

½ mile run
15x clean & jerks (95#)

**Had serious trouble with the front squat. Wrist and elbow have very short range of motion.