Weightlifting

Clean + Front Squat + Jerk 80%x1, 85%x1, 90%x1, build to heavy single

Strength

Back Squat 6x3, 90% of this week's 3 @ 9

Endurance

Row 2k Time Trial

Strength Accessory

Glute Ham Raise 3 x 2 reps from failure, using a weight that nets you 8-12 reps.

Notes
Grip plate behind head or across chest.

Post results to comments.