(Short Strength/Partner Metcon)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Hanging Shrugs
10 Calorie Row
I set the time for 10 minutes. This warm up should not take more than ~10 minutes.
10 Min E2MOTM
Work can be done off the racks. After demo-ing the push jerk, give athletes 5 minutes to work up to a challenging weight to work with from the beginning (65% of their 1 RM) As they go through the series encourage them to make small gains (building to ~80%) but if they are feeling they can make large jumps, they probably didn't start at a challenging enough weight.
4000m Row with a partner
Break it up however you like
Anticipate 20 minutes for two slower paced rowers. If possible, pair up a slower paced rower and a faster paced athlete and they could potentially finish in 15.
Choose a fast partner or go 3000m