Friday

coach will warm you up accordinglyA. Clean - 2 segmented clean grip DL (2 sec pause 1" off the floor + 1" below knee + @pockets) + 2 Hang Clean
~12-15 min , build as you are comfortable
+
5 Rounds:
12 Cal Row
12 Dual DB DL (35/20#)
12 Pull-Up
12 Dual DB Thruster (35/20#)
rest 2 min after each round
*aim for consistency between rounds. Score is the difference between fastest and slowest.