GROUP WARM-UP
2 sets -
:30 Row/ski
5 Hang squat cleans
5 Shoulder to overhead
TEST
For time:
1000 meter row
30 Squat clean & Jerk RX 155/105; INTERMEDIATE 115/75; M55+105/65
1000 meter ski
*heats of 7 every 7-8 minutes
ALTERNATE TEST
700 meter row
20 Dumbbell hang Squat clean & push press
700 meter ski
MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch
1:00 frog stretch
