1. Warm up.
2. Skill training: rowing. Work on technique, experiment with different damper settings, use the power curve display, work some 250m sprints.
3. “Hammer”; five rounds for time of:
60/42.5 kg power clean, 5 reps
60/42.5 kg front squat, 10 reps
60/42.5 kg jerk, 10 reps
Pull ups, 20 reps
Rest, 90s
4. Recovery: mobilty work