30 Steps with Glute Band above knees
THEN
3 Rounds (6 Minutes)
:90 Steady Row
:10 Hard Row
:20 Slow Row

Review
Let’s address positional awareness with the following:
-Set Up
-Mid Shin
-Long hang (knees)
-Power Position
THEN do 10 Empty Bar Tempo Pull Squat Cleans (5 second pull)
:15 Strength
Every 2 minutes for 14 minutes (7 sets)
3 Tempo Pull Squat Clean
Drop and reset between reps *
Start no heavier than 50% of your 1RM. May add weight each round if lift is flawless.

:35 WOD
AMRAP 12 Minutes with a partner:
YOU GO – I GO
10/8 Calorie Row, each
15/12 Calorie Row, each
20/16 Calorie Row, each
25/20 Calorie Row, each
Target Score: 1 round