7 rounds

400 m row
400 m run

This is a basic conditioning work out, not for time. Save your strength for tomorrow's squats. It will be another time that we do this for time... Until then... be prepared ;)

Harjoittele lämmittelyssä:

-Kuperkeikka
-Takaperin kuperkeikka
-Kärrynpyörä
-PEP

3 sets:
500m at fast pace
Rest: 1min
5 second sprint,
50m easy,
10 second sprint,
100m easy,
15 second sprint,
150m easy,
20 second sprint
200m easy

Rest: 3 minutes between sets

Workout Pacing: The opening 500m should be at your 2000m PR pace. Your sprints should be at max effort. Your easy paced intervals can be at anything you want (just no stopping).

Tempaus 10 x

Sylistä
Reisiltä
Maasta

5 x 3 clean & 1 split jerk, AHAP

4 x 6
weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
Alternate top hand position each set

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

7 Muscle-Ups
50 Air Squats
10 DB Snatch (30/20)

(Time cap: 12min)