1. Warm Up
- Foam Roll
- Dynamic Warm Up
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
- 3 POS Snatch Pulls
- Snatch 2-2-2-2-2 reps
4. Work Capacity - Row Intervals
10 Rounds:
- Row your body weight in watts for 1min
- At the 1min limit pull 8 strokes as hard as possible to attain Max wattage
- Rest 2min between rounds.
5. Durability
4. Work Capacity - Row Intervals
10 Rounds:
- Row your body weight in watts for 1min
- At the 1min limit pull 8 strokes as hard as possible to attain Max wattage
- Rest 2min between rounds.
5. Durability
- Hollow Rock, 3 min
6. Mobility
- Calves
- Couch Stretch
- Standing Lateral Hamstring
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