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Saturday 1/20/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

15 min to do strict press.  5x3 start at 70%, add weight as you can.

Workout: 

For twenty minutes:

Partner workout
Partner A rows 3 Calories and performs 1 power clean 135(95)
Partner B rows 3 Calories and performs 1 power clean 135(95)
Round 2
Partner A rows 6 calories and 2 power cleans
Partner B rows 6 calories and 2 power cleans
Round 3
Partner A rows 9 calories and 3 power cleans
Partner B rows 9 calories and 3 power cleans

Continue adding 3 calories and 1 power clean each round
One person works while the other rests
Must reset the rower each time

 

Earlier Event: January 19
Friday 1/19/2018
Later Event: January 21
Sunday Funday 1/21/2017