WARMUP
## 3 Stations
### 1 Minute Each
Easy Row
Active Spidermans
Good Mornings + Back Squats (30 Seconds Each)
Moderate Row
Active Samson
Elbow Rotations + Strict Press & Reach (30 Seconds Each)
Moderate-Fast Row
Push-up to Down Dog
Romanian Deadlifts + Front Squats (30 Seconds Each)
# MOBILITY
## Barbell Ankle Stretch: 45 Seconds
## Chest Stretch: 45 Seconds Each Side
# TEACHING
## BURPEES
### Movement Prep
30 Seconds Active Spidermans
15 Seconds Frog Hops
5 Burpees
## ROW
### Movement Prep
1 Minute of Force Curve Rowing
## POWER CLEANS
### Movement Prep
30 Seconds Slow Deadlifts (Working on Controlled Speed off the Floor)
5 Hang Power Cleans (Working on Speed Through the Middle)
5 Power Cleans (Put it All Together)
*Build to Workout Weight*
WOD
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
