1. “Flow Session”

On a 25:00 running clock:

150m Row
5 Inchworms
150m Row
15 Band Pull Aparts (palms facing up)
150m Row
10 Duck Walk Steps (5 forward, 5 backward)
150m Row
15 Band Pull Aparts (palms facing down)

*add 100m to Row each round

2. Barbell Yoga (15 mins, with empty barbell)

5 Sets, Squat Clean:
5 reps from the hips (standing tall)
5 reps “power position”, high hang
5 reps hang position, above the knee
5 reps full clean

*rest at least 1:00 between sets

*this is not for speed, this is for skill, sets do not have to be unbroken.