The 4:30 getting some outdoor rowing on!!

The 4:30 getting some outdoor rowing on!!

Warm Up and Mobility

Strength
Deadlift
4 x 2

Oly
Clean
2 x 2 Power Clean
3 x 1 Clean

“Charlestown”
5RFT
5 x Squat Clean Thrusters 165/115
5 x Strict C2B Pull ups
Top of the minute complete 5 x Burpees
15 Minute Cap
Scale appropriately, reduce reps as needed.  Example intermediate may want to do 4 -4-4 or 5-5-4. Beginner 3 – 3- 3-, all depends on how fast you can transition and preform each rep.