011221

Ankle Cruah

20 Arm Circles 

20 35Lb Plate Pullover 

10 Hanging Pike Ups

15 One Foot Tags 

:25 Iso Hang Pike Hold

15 One Foot Tags 

Muscle Snatch + OH Squats  95#x5+1x2, 105x5+1

Mu Sn. + PWR Sn. + OH Sq 

115x2+2+1x1x2

Q1 Clean Complex 

2 Power Cleans 

2 Hang BK Pwr  Cleans

1 Front Squat 

115x2+2+1x2, 135x2+2+1, 145x2+2+1, 

Clean Pulls 185x3x3

Easy Rower for Elapsed Time 

10:38/2:20splits/ 2222m/ 16 Strokes