**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
10 Ring Rows
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each)
– into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
3 Kip Swings
– into –
3 Rounds (build in weight)
3 Power Cleans (singles)
3 Pull-Ups

**2. Workout Prep**
1 round
20 sec. Row (workout pace)
1 Power Clean (each) at beginning weight
5 Synchro Pull-Ups

Workout:  Dropping the Hammer

* Target time: 20 minutes
* Time cap: 30 minutes

Teams of 2
30/24 Row (same time)
40 Power Cleans 185/125) (split)
30 Synchro Pull-Ups
30/24 Row (same time)
30 Power Cleans (205/135) (split)
40 Synchro Pull-Ups
30/24 Row (same time)
20 Power Cleans (225/155)
50 Synchro Pull-Ups

* Scaling option 1 (Masters 45+)
Teams of 2
24/20 Calorie Bike Erg (same time)
40 Power Cleans 155/105) (split)
30 Synchro Pull-Ups
24/20 Calorie Bike Erg (same time)
30 Power Cleans (185/125) (split)
40 Synchro Pull-Ups
24/20 Calorie Bike Erg (same time)
20 Power Cleans (205/135)
50 Synchro Pull-Ups

* Individual Option
30/24 Calorie Bike Erg
20 Power Cleans 185/125)
30 Pull-Ups
– rest 3:00 –
30/24 Calorie Bike Erg
15 Power Cleans (205/135)
40 Pull-Ups
– rest 3:00 –
30/24 Calorie Bike Erg
10 Power Cleans (225/155)
50 Pull-Ups

* Limited Equipment Option
Teams of 2
4 rounds
300m Run (together)
40 Burpees
30 Synchro Air Squats

* Large Class Option
– No change, Sub in different ergs if needed or run –