Workout of the Day
4 rounds:
90 seconds of rowing for calories
90 seconds of clean and jerks
90 seconds of rest

We have some slightly longer intervals on the rower today, so try to settle into a steady and sustainable rhythm. For your clean and jerks, scale the weight to something that has you doing consistent singles with a few seconds of rest between them throughout the 4 rounds. In large classes with 3 people per rower, one partner will start on each station (including the rest) and rotate through in order.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:30 off

Skill
Stretching, to be done after the workout:

15 minutes of your coach’s choice, or:

2 minute pigeon per leg
2 minute half saddle per leg (leaning back)
2 minute standing straddle
1 minute twisted cross per arm
2 minute puppy dog