400m run/500m row
10 Pass throughs
10 Around-the-World
Burgener warm-up with PVC for clean & jerk
10 air squats
5 Sampson stretch each leg, hold 10 seconds
Pick 2 mobility from Front rack poster
Strength:
15min to find 1RM clean & jerk
WOD:
30min AMRAP
500m row (1:1 work:rest)
You may alternate with a partner if class size exceeds rowing machine
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