Warm Up
Short Lap then
10 PVC Pass throughs, Halos, GM's, OHS
4 direction leg swings, 10 reps each direction
8 arm circles, hip circles, knee circles (warm up the joint ROM) 
6 dive bomber push ups (hold the up dog bit for 3 sec)
1 min Down Dog  

MOB
2 Minutes of Hip Flexor Mobility of Your Choice
2 Minutes of Anterior Shoulder Mobility of Your Choice
2 Minutes of Quad Mobility of Your Choice
2 Minutes of Lat & Subscap Mobility of Your Choice

A. Every 2 minutes, for 10 minutes (6 sets): 
3-Position Clean + Jerk
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Start Light and build over the course of the 6 sets to today’s heavy-ish

B.  Teams of 4
11 min  Time Cap
30-20-10
OHS 95/65
Hang Snatch 95/65

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold a deadlift.  Score will be total time it take for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

C. 5 Rounds
In 2 minutes complete
Max rep Box Jump (242/20)
Max Cal Row
*W/ overhead barbell hold (85/65#)

Rules:  Teams will split into same sex pairs.  During each round, one pair will complete max rep box Jumps while the other completes a max calorie row.  Pairs will alternate movements each round. There will be a 15 second transition between rounds.  While the box jumps and row are being completed, the other two teammates will perform an overhead hold with a barbell.
*reset rower each round

D. In teams of Two
Complete two rounds
50 Calories of Rowing on Concept 2
50 Burpees Over The Erg
**partition as needed** 

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