Thursday - 2/23/2017

Warm Up:

3 Rounds of:

7 Box Jumps

7 Ring Rows

7 Air Squats

Clean Position Drills (coach calls out 1, 2, 3, etc.)

5x 3 Pos Clean w/ barbell


Strength: Cleans

4x8 for Speed


Active Rest/Conditioning: Teams of 2/3

NOT For Time

1000m Row, ea.

750m Row, ea.

500m Row, ea.

250m Row, ea.

*Switch quickly with partners, aim to hold somewhere between your 2k and 1k pace. work on consistency in your pacing, NOT speed.