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WARM UP
2 Rounds
10 Calorie Row
10 Calorie Bike
Clean Warmup
Dynamic Stretch
STRENGTH
3 Minute EMOM
3 reps tall Squat Clean
3 Minute EMOM
3 reps Hang Squat Clean
Heavy Squat Clean
(2)3 Heavier than desired workout weight
WOD – Row Row Row your boat
4 Rounds
2 Minute Go — 2 Minute rest
5 Clean and Jerk (135/95)
10 lateral burpees over bar
Time Remaining Max Cal Row
Score Total Calories
ICING
Reverse Nordic
VMO Squats
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