Total 90 min
3 sets of:
200 m row, 6 strict T2B, 8 wall ball, 10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65% 32.5 35 37.5
*Minutes 4-6 – 65-75% 40 42.5 45
*Minutes 7-9 – 75-80% 45 47.5 47.5
*Minutes 10-12 – 80-85% 50 50 52.5
*Minutes 13-15 – 85-90% 52.5 55 55

B.
Five rounds for time of: > 2 rounds (competition preparation)
5 Squat Cleans (225/155 lbs) = 70 kg > 50 kg
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)
Results: 3.27, 3.48 = 7.16
Avg/max HR 163/183

C.
Rowing or AirDyne - rowing
2 Minutes at 70% effort 2.20
2 Minutes at 80% effort 2.10
2 Minutes at 85-90% effort 2.05
2 Minutes at 75-80% effort 2.15
2 Minutes at 65-70% effort 2.25
2250 m, 2.13.3/500m
avg/max HR 161/175

D.
500 m row