Weighed 213lbs this AM, so I have officially erased my sins from the weekend and I am back down below where I was last Friday. Cleans, Jumps, Deadlift and rowing again today.

Stretch+roll

warm up:kb swings, goblet squats, halos, pull ups

4 rounds

4 tuck jumps

3 clean and push press @ 70KG

5 reverse hypers

3 jumps for max height

THEN

work up to 145kg dead lift and do one set of 5

THEN

4 x 1500m row (variable stroke rate: 18, 20, 24, 18 by 1500)