Wednesday, Mar. 28th, 2018


A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-ups to Down Dog

Fast Row
Air Squats


“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Power Cleans @ 75%


5 Rounds, On the 4:00:

25 Air Squats
18/14 Cal Row
7 Clean and Jerks 115/75

Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete unbroken on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of rowers.