Tuesday, February 14th 2023

WARM UP

-20 Rower Pulls

-20 Russain KB Swings

-20 Air Squats

-20 Russian Swings

-20 Rower Pulls

then,

5/5 Reach through Rotations

10 Kip Swings

5/5 T Spine Openers

10 Ring Rows

Barbell Warm Up for Complex

METCON

3 Sets

AMRAP – 4

Buy in: 18/14 Cal Row

right into

10 Ground to OH @ 95/65#

10 Pull Ups

2:00 rest b/t sets

*score is total reps, excluding rower cals

Rest 2:00

OLYMPIC LIFTING

In 10 Minutes Build to a Heavy

-Power Clean

-Hang Squat Clean

-Front Squat

-Jerk