GROUP WARMUP
5 minute AMRAP –
5 Hang power snatch (add weight each round)
5 burpees
:30 airbike

ANAEROBIC CONDITIONING
For time of:
21 Bar-facing burpees
15 Power snatch RX 95/65; Intermediate 75/55; Master55+ 65/45
100 meter sled push RX 140/90; Masters 90/50

ALTERNATE ANAEROBIC CONDITIONING
15 Burpees
10 Hang power snatch or hang power cleans
50 meter sled push

TRIPHASIC ECCENTRIC
4 sets of:
3 Hex bar deadlift @ 75% (Tempo fast up, 6 seconds down) www.youtube.com/watch?v=Djqw6d32jLQ
5 each leg split squat (Tempo 6 seconds down, fast up) youtu.be/iwLk9Pctw_Y

MOBILITY
1:00 box stretch
:30 soleus stretch (each side)
1:00 standing hamstring stretch

ROW SEMINAR THIS SATURDAY! 

Join us Saturday, September 22 at 11 AM as we welcome Austin Work, rowing

coach. If you’re signed up for the Dry Try, you can attend this seminar for free. If not, cost is $10. No RSVP required. Fix that

rowing technique!