10-20 min Warm-Up Row @Easy Pace
Then:
Stretch
Then:
2×5 Wall Squat +
2×10 Air Squat +
2×5 Jump Squat +
Then:
Work up to Power Clean 1RM
1-2 min Rest in Between Sets
Then:
8×3 Power Clean @70% 1RM
2 min Rest in Between Sets
Then:
500m Row for Time
Then:
Cool Down
Then:
Stretch

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