1. Movement Prep/Activation

3 sets:
1:00 Row / progression
Clean Burgener Warm up

For Time:

21-15-9

Row Calories

Hang Power Clean (115/75)

Rest 1-1, Then repeat

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Down Dog
1 Minute Forearm Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.