A. Back Squat 5 sets x 1 heavy Single (These should be up around 90%, something heavy but pushing through the sticking point fast, try not to slow down on the way up. If you do it is too heavy.)
B. Squat Clean Thrusters (30 reps total)
1 rep every 0:20 seconds x 10 min
*Choose a weight so you will not hit failure, but is heavy.(recommended 155/115)
Rx+ not mandatory, performed after class.
Rowing (With a partner or 1:1 work:rest)
6 x 400m
*Hold splits within 1-2 seconds for all 6 sets.