Baseline:
ROM Drills ~10minutes

Warm up:
Row 300m
10x power clean + 10x front squat (same # for both)
Row 300m
10x box jump + 10x burpee

Strength:
Push jerk – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
1RM = 175#

Stamina:
Chipper, not timed:
30x push ups
20x pull ups
100m KB farmer’s walk (go heavy)

Work Capacity:
Completed 3 rounds of:
10x power clean (135#/95#)
10x burpees
100 jump rope singles

Durability:
5 Min walk/jog/ruck

Stretch + Hydrate & Fuel