Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
5 rounds rowling (each)
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
**2. Workout Prep**
* Give partners time to set up and hit a few reps at each movement
Klaw
Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Snatch (155/95)
*split all reps as desired
**RX+ 30/24 Burpee Box Jump Overs 185/125 Power Snatch**
Accessory
4 sets
15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps
Klaw
Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Step Ups
20 Russian KB Swings
*split all reps as desired
