Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
**2.Strength Prep**
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
– After allow athletes to hit 2-3 warm up sets –
**3. Workout Prep**
* Give partners a few mins to practice transitions in and out of the rower.
Power Clean + Hang Clean + Clean 5×1
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 65% 1 RM clean
– 3 sets x 1+1+1 reps @ 70% 1 RM clean
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
The Good Samaritan
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
Accessory
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
Power Clean + Hang Clean + Clean 5×1
Power Clean + Hang Clean + Clean:
6 Sets of 1+1+1, build to moderate load
The Good Samaritan
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
