**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (Max 5 burpee penalty)
3 x (1+1+1) – Power Clean +Jerk Dip + Jerk
4 Down dog/seal pose transitions

**2. Workout Prep**
At workout pace (have athletes practice getting on and off the rower)
2 sets
10 sec. Row
2 Burpees
– rest 30 seconds between sets –

Workout:   Atreus

* Target time each set: 75-90 seconds
* Time cap each set: 1:45

Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees

* Scaling option 1 (Masters 45+)
Every 2:00 (8 sets)
12/10 Calorie Row
10 Burpees

* Scaling Option 2 (Beginner)
Every 2:00 (8 sets)
45 seconds Max Calorie Row (12/10 cal. limit)
45 seconds Max Burpees (12 limit)

* Limited Equipment Option
Every 2:00 (8 sets)
150m Shuttle Run (50/50-25/25)
12 Burpees

* Large Class Option
Teams of 2
Every 2:00 (8 sets)
Min 1: 45 seconds Max Calorie Row
Min 2: 45 seconds Max Burpees
– Partner 1 start on Row while Partner 2 starts on burpees and rotate every min. Scored by total reps (calories + burpees) –

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk (Start light and add weight)

– into the complex –

Strength 1: Pause Clean + Clean + Pause Jerk 3×3

Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Strength 2:  Clean and Jerk 3×1

Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*

Accessory:

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)