Warm Up:

All with the Med Ball... 

  • 10 Dead Lift
  • 10 Squat Clean
  • 10 Strict Press
  • 10 Thrusters
  • 10 Wall Balls

Repeat

Skills:

Stroke Rate Speed.  Building Speed and Staying Connected with Technique

16 - 18 - 20 - 22 - 24 - 26 - 28 - 30 

Practice maintaining the Order of Operations in the Recovery and Drive even as you move through the stroke faster.

Workout:

21 - 15 - 9

  • Row for Calories
  • Thrusters (95/65)