Warm-up:
Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM - 4 @ 60%
WORK:
Row 8 x 200m
Any deviation of +/- 5 seconds equals 50 burpee penalty
Rx2/Rx3: No burpee penalty
Silvers:
Lift: Bench press (same rep scheme as above)
Work: 8 x 200m row (rest as long as it takes to row)
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