a) 10x1 power clean + 2 hang power cleans. rest 1:30.
b) row 5 x 5:00. rest 2:00 between.
tempo's- 1st: 2:05/500m
2nd: 2:00/500m
3rd: 1:55/500m
4th: 1:50/500m
5th: 1:45/500m
c) 8 rounds
8 kb swings 80#
8 box jumps 30"
8 shoulder to overhead 145#
d) 10:00 airdyne (cool down pace)
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