NO EARLY MORNING CLASSES TODAY, CLASSES START AT 9am

Warm-Up

400m Run

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

500m Row

3 Sets, With Empty Barbell- coach lead the first set
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Muscle Cleans
3 Hang Power Cleans

Build to workout weight after 3 empty bar sets

Workout
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 135/95lb, 61/43kg
Level 2 and 1, scale the weight, keep the reps the same

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

PRVN Recovery #4:30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose

Optional Accessories : For Quality:10:00 EMOM minute 1: 30 second Weighted Sorenson Hold minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy