CNJ
1 power clean
1 front squat
1 split jerk
rest 90s X 5 sets
@ 65-70% of bes CNJ
Front Squat
12 min to build to 1 RM front squat
Sport
20-15-10-5 BBJO 24/20
9-7-5-3 squat snatch 155/105
Row Conditioning
500m row - moderate
rest 30s
400m row - moderate/fast
rest 30s
300m row - fast
rest 30s
200m row - faster
rest 30s
100m row - fastest
rest 4 , repeat
**use row or ski
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