Oly:
On the Minute for 7 Minutes
5 Touch-and-go Power Cleans - Heavy, but perfect.
Strength:
Deadlift 3x3 - With a perfectly flat back. Don't be stupid.
Metcon:
21 - 15 - 9
Deadlifts (225/155, aim for unbroken reps)
Wallballs
Toes to Bar
Endurance:
at least 10 minutes of intervals on the rower. :30/:30, 500m repeats, :60/:60, whatever you want today. Make it hard. (I'm going to do 4x500m Rows with 1 minute of rest between rows.)
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