GROUP WARM-UP 
3:00 AMRAP –
:30 Row 
5 Hang power cleans
5 Shoulder to overhead
5 Clean & Jerk

ROW/BARBELL TEST
3 rounds for time: 
500-meter row 
7 Clean & Jerk
*10 Minute time cap 
*Heats of 10 every 11 minutes 

PRESSING, PULLING & ISOMETRIC HOLD STRENGTH 
3 sets of:
5 each side half kneeing landmine press www.youtube.com/watch?v=ORoOn93dnh4
5 Dumbell bent row www.youtube.com/watch?v=VP_f9V854og
:20 ring row hold (hold at top)

MIDLINE
3 sets of:
10 abmat situps
6 each side banded anti-rotation deadbug  www.youtube.com/watch?v=11vXiD5qTBc
5 each side kettlebell Turkish sit-up www.youtube.com/watch?v=qjH-JUnyhCY