Use the start of class to work through a short EMOM designed to prepare you the intervals ahead. Activate your shoulders in the handstand hold and dial in rowing technique on a short calorie row.

Spend some time practicing your jerk so that you’re ready to go hard and fast on the intervals.

At the call of 3,2,1 GO, sprint through a 200M Row then power clean your bar and hit 6 unbroken jerks – then record your time.  Record your worst time in WODIFY.

Rest about 2 minutes and repeat for a total of 5 intervals

Warm-up EMOM

A. Row 10 Cal
B. Hand stand Hold :30/30

5 Intervals for time

200M Row
6 Push-Jerks (165/115)