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Efficient Rowing is Happy Rowing!

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

1. Technique review: Hip and Trunk Flexion (hanging, straight leg). Supine leg raise, hanging leg raise, toes-to-bar, kipping toes-to-bar.

2. Five minutes deliberate practice of Hip and Trunk Flexion (hanging, straight leg) exercises.

3. “Musha Ring Dumb-a-do Dumb-a-da”

  • EMOM 5 Box jumps x 8
  • EMOM 5 Toes-to-bar x 8
  • EMOM 5 Power cleans x 8
  • EMOM 5 Push jerks x 8

LIII: 30/24” box, power cleans and push-jerks @ 155lbs

LII: 24/20” box, power or muscle cleans and push press or push jerks, as appropriate, load as appropriate. Supine leg raise, hanging leg raise, strict toes-to-bar, kipping toes-to-bar as appropriate.

LI: box jumps 3 x 10, supine leg raise 3 x 10, muscle cleans 3 x 2 x 5, push press 3 x 2 x 5. Not for time. Rest as appropriate.

4. Review, as a group, the mobilizations assigned for July.

Have fun!