Warm Up:

Row while partner moves through...

  • 10 PVC Good Mornings
  • 10 PVC OHS
  • 10 PVC Russian Lunges
  • 10 Alt DB Snatch
  • 10 Alt DB Clean & Jerk

Skill: Sprint Start

  • 1/2 , 1/2, 3/4, Full 
  • High Five 
  • Power 10

Workout:

2 Rounds...

6:00 On Rower Work for Meters

  • Sprint Start
  • Settle to Steady State (24-28 Stroke Rate - 80% max effort)

6:00 Off Rower Work

  • 2:00 Rest
  • 1:00 Max Alt. 1 arm DB Snatch
  • 1:00 Rest
  • 1:00 Max Alt 1 arm DB Clean & Jerk
  • 1:00 Rest