Warm up(0:00-12:00)
Rowling x5
Penalty=burpees
followed by.....

:30 sec slow row
:30 sec walking samson

:30 sec moderate row
:30 sec walkout

:30 sec faster row
:30 sec cossack squat(deep side lunge)

followed by....Barbell warm up

Mobility(12:00-17:00)
Pigeon-1 min per
Wrist stretch-1 min
Front rack stretch-1 min

Skills/Teach(17:00-30:00)
Power clean -
Prep:
10 sec hold in receiving position
3 high hang power clean
3 hang power clean
3 power clean

Row-
Quick handle return
Range of motion
Prep:
100m row w/feet on top of straps to find ideal position
100m row strapped in maintaining position above.

Run through(30:00-35:00)
6 cal row
2 cleans

Metcon(16)
“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Power Cleans

Athlete’s choice on loading

Opt(12)
1600m run/walk
3x3 back squat or box
4x1 clean climb to hvy
5x100m hill sprint
1 ring mu(form)+2 bmu x4rds or gym goat

Finisher
30 cuff iso per
30 arm circles
30 sec L hold/knee tuck hold
60 in and outs
1 mim hamstring per