warm-up

e hungry hungry hippos

t 100 row, 20 arms everywhere, wall hip stretch, rig upper-thoracic stretch, push-up handwalk/Spider-Man lunge/elbow to instep/hamstring x 25’, wall walk/kick-up and hold x 2, burpee broad jump x 3

skill

e medball power clean

t power snatch

work

e 6:00 5 mb power clean, farmer carry rig to rig

t 4 rounds of 3 power snatch then 100 m sprint for consistency in row time. Rest 1:30 after each round

game

ding the pole

Megan Kestel

Written by: Megan Kestel

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