Warm Up
Row 250m
2 Rounds of:
- Squat to Stand x 5
- Good Morning x 10
- Burpee Broad Jump x 1 length
Ankle, Hip, and Front Rack Mobility
Workout of the Day
A. 15 to 20 minutes to build to a heavy set in the following complex:
- Power Clean + Hang Clean + Split Jerk
-Hold the receiving position in the split for 1 to 2 seconds before recovering.
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 20/15 Cals
- Alt KB Snatch x 10 (53/35)
-as soon as the rower is available, the next teammate jumps on and starts.
