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We all love Eric Horne! Take time to squeeze him and shower him with blandishments as he is moving to California after the holidays!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Technique review: positions of the hang clean (4-3-4-5-6-7-8).

3. Warm up to a challenging hang clean double.

4. EMOM 10

2 Hang cleans

Use hang clean, hang power clean + front squat, hang muscle clean + front squat as appropriate.

5. "Breaking the Sound Barrier"

Five Rounds of:

every three minutes on the minute:

Row 250/200m

efforts should be all out.

record the fastest and slowest times for score.

 

Have Fun!

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Saturday Rowing Class and Competitors!