Stength
Wrist prep
Accumulate 3 minutes of plank
Clean segment pull 3(1+1)x4
1" off floor, at knee, at hip, then finish + clean pull (pull resulting in shrugging of the shoulders and not a high pull)
Clean and Jerk 60% (this should be done with reletively light weight and proper form each time)
2+1x5 (2 cleans + 1 jerk)
Conditiong
10 rounds
30 sec all out row 30 seconds rest
check rower for 30/30 setting