GROUP WARM-UP
2 sets – 
:30 Row/ski
5 Hang squat cleans
5 Shoulder to overhead 

TEST
For time:
1000 meter row 
30 Squat clean & Jerk RX 155/105; INTERMEDIATE 115/75; M55+105/65
1000 meter ski
*heats of 7 every 7-8 minutes

ALTERNATE TEST
700 meter row 
20 Dumbbell hang Squat clean & push press 
700 meter ski

MOBILITY
2 sets of: 
1:00 each side twisted cross
1:00 box stretch
1:00 frog stretch