PART 1

FITNESS/SPORT

SPORT

3 Rounds for time of
15 Hang Power Cleans
15 Front Squats
15 Shoulder to OH

Rx 95/65 or scale to 75/55 or 65/45

Every time you drop the bar. Perform 5 Bar Facing Burpees

FITNESS/SPORT

On a 15 Min Clock:

3 Rounds of:
Row or Bike for 50 Sec Rest 10 Sec
Row or Bike for 40 Sec Rest 20 Sec
Row or Bike for 30 Sec Rest 30 Sec
Row or Bike for 20 Sec Rest 40 Sec
Row or Bike for 10 Sec Rest 50 Sec

The rower bike will not stop just vary the intensity. For example the
10 sec should be Max Effort then Easy Bike Row for 50 sec.

COACH LED GROUP STRETCH