Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Begin setting up and warming up Power Clean after first part of warm up.

Metcon (Weight)

EMOTM x 40 minutes:

1.) Alternate between 45s of weakness training and rowing/biking (moderate to fast pace)
2.) Work up to heavy single/double over the duration. Lighter weight sets do 3-5 reps

Rx+: add jerk to Power Clean