Warm Up
ON AN 8:00 RUNNING CLOCK
500m/400m Row
10 Slow Alt. Bird Dogs
10 Good Mornings
10 Scap Push-ups
400m/350m Row
12 Alt. DB Deadlifts 12 Single DB Strict Press 12 Alt.DB Hang Power Cleans
250m/200m Row
BASELINE WORKOUT
«BASELINE I»
I. ON A 15:00 RUNNING CLOCKI.
Establish a Heavy 3-Rep Power Clean
-Rest as Needed b/t Efforts*
II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans
6 Push Press