Movement Prep:
2 Min. Bow-and-arrow Stretch
2 Min. Banded Ankle Mobility

Warm-up:

2 Min. Row
2 Min. Rotating Plank

Then...
6 Min AMRAP
Across gym and back...

  • Lunge-Lunge-Inchworm-Push-up-Inchworm
  • Squat Jumps (fingertips touch ground)
  • Backwards Bear Crawl
  • Burpee Broad Jumps


Workout:
20 Min AMRAP
Teams of 3 w/2 Athletes working at a time

  • 100/70 Calorie Row & 60 Clean and Jerks (135/95)
  • 100/70 Calorie Row & 60 Clean and Jerks (155/105)
  • 100/70 Calorie Row & Max Rep Clean and Jerks (185/135)

Teams must complete all 60 C & J before moving to next row
Score total Clean and Jerks

Scaled: Fly solo, keep weights light and do 1/3 Cals/Reps