9.22.2016

Warm Up

Row 250m

Dynamic Drills

Then 2 Rounds of:

  • Wall Walk x 2
  • Burpee Broad Jump x 4
  • Squat to Stand x 6

Workout of the Day

A. 5 Sets

  • Push Jerk x 3 – Rest 2 minutes

B. 5 Sets

  • Hang Clean (Mid Thigh) x 1.1.1 – Rest 5-10 seconds between singles and 2 minutes between sets.

C. For max meters:

  • 4 minutes of Rowing
  • Rest 4 minutes
  • 2 minutes of Rowing
  • Rest 2 minutes
  • 1 minute of Rowing

Set your goal at or above 2000 total meters rowed, but list scores separately.

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