Daily Warmup (check the board)
Thoracic foam roll w/ barbell overhead 2 min
Lateral hip distraction w/ resistance band 2 min each side
1) 10 minutes to establish a 1RM split jerk. Take it from the rack. Short dip. Powerful drive. Quick feet and speed as you push yourself down under the bar. Get your elbows locked out. Make it look like these…
2) 5X2 Squat Clean. Jump and shrug the bar up. Pull yourself under the bar with your arms. Receive the bar in a front squat position with elbows up. Stay tight and engaged throughout. Some good do’s and don’ts right here.
With a partner row 2000m for time. Switch every 500m. One partner rows, one partner rests.
Run 400m x 4 for time. One partner runs, one partner rests. Each partner runs 400m x 2.
There are some great rowing technique tips in this video. Please watch.
And a good video by Brian McKenzie of Crossfit Endurance about pose running.