Wednesday

Warm-up
2:00 Moderate Pace Row
[Coach] Arms stay straight until legs extend

TECHNIQUE & BUILD
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press and Reach
5 Deadlifts
5 Front Squats

POWER CLEAN
[Coach] Arms straight until hips and legs extend

3 Power Cleans from The Pocket
3 Power Cleans from Above The Knee
3 Power Cleans from Mid Shin

LIGHTWEIGHT BARBELL
5 Power Cleans

WORKOUT WEIGHT BARBELL
3 Power Cleans

Metcon (Time)
Partner WOD
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

135/95

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
. . .
P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
. . .
P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)

. . .
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)

35min Cap