4.23.14

A. Row 3000m @ 90% of 2k pace
B. 4x2 TALL cleans working speed under bar (NO DIP) MOD weight (rest 90 sec)
C. Build to a HEAVY 3 Clean and Jerk
D. 1 C&J EMOM for 10 min @ heavy 3 weight
+
3 sets
40m sled push HEAVY
rest 1 min
10 GHD sit-ups
rest 1 min
10 Hip extensions @ 31X1
rest 1 min