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Lift #1: 400 Meter Farmers Carry 70/53 Rx+, 53/35 Rx
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Lift #2: 200 Meter KB Overhead Carry 70/53 Rx+, 53/35 Rx
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WOD:
5 Min AMRAP
10 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Goblet Squats 35/26 L1, 53/35 L2, 70/53 L3
rest 5 mins
5 Min AMRAP
40' Lunge
10 Hang Knee Raises L1, T2B's L2 & L3
then directly into
2 Min AMRAP
Max Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
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Extra Credit: Full Clean + Squat Jerk - EMOM for 10 mins
*At no more than 70%
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Accessory: Glute Ham Sits Ups - 50 Reps
*modify or break up as needed
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Most every one of you has heard me say that if you learn good technique on rowing, some of the principles will transfer to other movements that we do. Well, just watch this and you see that the opposite is obviously true as well. IE...if your rowing technique is jacked up or you get lazy with it when you fatigue, odds are strong that your barbell movements are jacked up as well.