Triple Decker

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Warm-up:

2,000m Partner Row (switch every 250m, or 4x's for each partner)

Time Limit: 8 Minutes

1 Burpee Penalty for every 10m not completed in time limit

Followed By:

  1. 10 Hip Extensions
  2. 10 GHD Sit-ups 

Mobility:

Shoulder Smash

Announcements:

Rowvember is here!

Push Day:

1RM Power Clean: 10 Minutes 

Shoulder Press 3x3 @85% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Triple Decker 

6 5 4 3 2 1 Push Press 75% of 1RM

7 Knees-to-Elbow after each set

Then:

5 4 3 2 1 Push Jerk 85% of 1RM

12 Box Jump after each set

Then:

4 3 2 1 Split Jerk 95% of 1RM

5 Strict Pull-up after each set

For time.

Time Limit: 18 Minutes