(Mobility/Fun/Skill/Short Metcon)
Movement Prep: (5 Min)
Pick Drill
Arms Only Rowing
Arms and Body Rowing
Arms Body Knee Bend Rowing
Arms Body Full Legs Rowing (Regular Rowing)

NOTE: Larger classes, have athletes pair up and work with one piece of the drill at a time...keep em moving as you don't want to spend a whole bunch of time here.  Mainly reviewing the order of operations of the recovery portion of the stroke in order to bet set for a solid drive.

Warm-up:  (10 Min)
2X Sampson Complex
24 Stationary lunges
20 Air squats building to jumping squats
12 Hanging Shrugs
10 Spiderman Steps
Burgener Warm-up
Barbell Warm-up #2

Fun: (10 Min)
Rowling- Game on the Rower - how close to a certain number of meters can you get?  The Number of Meters away from that number is considered penalty reps.
Round 1 - Penalty - Air Squats
Round 2 - Penalty - Push Ups
Round 3 - Penalty - Burpees

Skill: (15 Min)
Heaving Snatch Balance
3 - 3 - 3 - 3 - 3 - 3

Workout: (10 Min)
9 Min EMOTM
3 Hang Power Snatch (95/65)
3 OHS
Max Rep Box Jumps (24/20)

Fun: (3 Min)
Bring Sally Up with Air Squats*use the empty barbell if interested!