SS1: 4×10 1 Armed Dumbbell Strict Press. (Each side.)
*No weight guidelines for Dumbbells, athletes can go as heavy or as light as they wish as long as good form is used.
“COMPWOD”: “3 Rounds For Time”
15 Hang Power Clean 135/95
Conditioning:Row 2000 Meters at an easy pace. Athletes may choose to do an easy 1 mile jog instead if they wish.
*If athlete has extra time or has to wait for a rower they may work on any skill they choose. Ex: Double Unders, Pull Ups, Muscle Ups, Olympic lift or PR attempt on any lift (just not made up lifts please)