Rowing

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– rdl
– strict pull up
– double unders

FITNESS-
A.  Clean lift off + clean grip DL (2+1) x 3 sets… look to build upon last week a bit more here
B.  EMOM x 5 minutes – 3 hang power cleans – building each set – but perfect form
C.  EmOM – 10 minutes
odd = EROM pull up @ 5 sec. decent x 3 reps
even = 30 sec. plank hold
+
For time:
3 minute row for max calories
then
21-15-9
burpee
kb swing

PERFORMANCE-
A.  Clean lift off + clean grip DL (2+1) x 3 sets… look to build upon last week a bit more here
B.  EMOM x 5 minutes – 3 power cleans – building each set
C.  EmOM – 10 minutes
odd = 1-2 legless rope climbs or MU – increase by 1 each set.. level off where needed
even = 5 T2B – increase by 2 each set
+
For time:
800m run
then
21-15-9
hang power clean, 135/95
burpees to target 8″ over reach