Warm up:
2 sets of row 300m + 15 banded good morning + 15 banded bent over row
Then: 10 kip swings + 10 box jump
Barbell warm up:
5 reps each:
Romanian Dead Lift + clean deadlift to the knee + clean deadlift to mid-thigh + muscle clean + hang power clean + power clean x 2 Rounds
Strength: Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed
Workout: For time:
3 Rounds of 1000 Meter Row/ 800m Airdyne/400 Singles 20 Power Cleans (65/35 Kg) 10 Weighted ring-dip/ Weighted strict pull ups (1 ring dip + 1 strict weighted pull up) (10Kg)
Postworkout:
Foam roller