1 – 500 Meter row sprint, max effort, for time. Rest 3-5 minutes
2 – 4 rounds, rest 1-2 minutes between rounds
5 – Barbell press
10 – Barbell cycling/hang power cleans (50-60%)
15 – Front squat
10 – Barbell cycling/hang power cleans (50-60%)
5 – Barbell press
Use the same barbell for all movements, weight based on 50%-60% of your 1 rep max power clean. You may perform push presses instead of strict presses if necessary. The coach will determine a lower weight if you are not able to perform proper depth and form on front squats. Goblet squats may be substituted if the coach sees it necessary.
Record time to complete each of the four rounds, including the weight of the bar.
Sneak Peek for the Week
Tuesday: KB swing, pullup and ring dip Amrap in 12 minutes
Wednesday:
Strength, DB incline bench press 10-10-10-10
WOD: A long grinder, Rowing, ball slams and ?
Thursday: Deadlifts, heavy with high heart rate
Friday: Recover WOD, all abs/core and grip
Saturday: Deck of Cards
