Warm up
500 row
2 rounds of
10 Air Squat
10 Box Step up
10 walking lunges
Supersets 1
25-20-15:
Row Calories
Weighted Box Step up
Supersets 2
25-20-15
Back Squat
Burpees
METCON
Warm up
500 m row
2 rounds of
10 EB elbow rotation
3 x 3 Position of power clean
3 strict press + 3 push jerk + 3 Split jerk
Olympic Cycling
On the 2:00 x 6 Sets:
1 Hang Power Clean + Push Jerk
1 Power Clean + Split Jerk
Start at 50% of 1RM and build to a heavy for the day.
Conditioning
Every 5 mins x 3 sets:
Buy-In: 400/350 Meter Row
in the remaining time, AMRAP
5 Power Cleans (60/35 kg) | (45/25 kg) | (30/15 kg)
25 Double Unders | 50 single unders | 25 jumping jack
Rest 3 Minutes in between sets