Quick Reminder:

  1. Coach Andrew’s Rowing clinic already has 4 spots sold out BUT you can claim one of the 3 remaining by clicking this link!.



“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.”
–Frank Lloyd Wright



Refined sugars deplete your body’s minerals like calcium, magnesium and potassium….. your muscles best friends.



A. Mobility:
-Crossover Symmetry
10 Reps Reverse Fly
10 Reps Victory
-Accumulate 2 minutes in the bottom of squat with KB

B. Skill/Strength:

Hang Snatch – 20 minutes to Heavy Single

-With Barbell 5 Power from the Power, 5 Power from the Hang, 5 OHS, 5 Hang Snatches
-If you POWER, you MUST DO AN OHS. Then go down in weight so you can full snatch.


For Time –
50 KB swings (53/35)
40 Goblet Squats (53/35)
30 Pull ups
200m run



Walk 200m, Crossover Symmetry 10 reps Reverse Fly, 10 Reps Victory