EMOM30
(emom10x3 - max 45sec work/min)

1: 10-20 KBS
2: 5-10+5-10 SA Thruster
3: 10-20 SDHP
4: 5-10+5-10 Reverse lunge (goblet)
5: 5-10+5-10 KB Clean
6: 5-10+5-10 STOH
7: 5-10+5-10 Renegade row
8: 5-10+5-10 KB snatch
9: 10-20 Russian twist (one rep is both sides)
10: Rest

RPE 6-8

Use only one KB for the whole workout. You can moderate the intensity of the workout with the KB weight and rep scheme

Row intervals

2000m Row @ 20spm (strokes per minute)
2000m Row @ 22spm
2000m Row @ 24spm
2000m Row @ 20-24spm*

Rest 3:00 b/t intervals

• You can choose the stroke rate that felt the best for the final interval (from 20 to 24) Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 2km piece (think pace you could keep for a 10km row). Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day. Intent. One final week of exploring power production on the rower at different rates. This week’s focus is on lower rates. Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.

Pace. Begin at a tough pace, but one that allows you to stick to the strokes per minute (spm), then progressively increase your pacing as the stroke rate increases.
While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.

Warm Up
2 sets
2 min cardio
5 russian baby strech / tempo wall squats
5+5 squat strech / tempo cossacks
5 inch worm + push ups
then 2 sets with empty barbell
5 romanian deadlift
5 power cleans
5 pause front squat
5 push press with pause at top
then start to climb up for workout weights

Strenght
5x3 reps of
Power clean&jerks @60-80 of rm pc&pj (not must be tng)
rest 2-2.5 min bwn sets
Front Squat 3x5reps @70-80% of 1rm (RIR 1-3)
rest 2-2.5 min bwn sets

Metcon
Tabata with Air bike or Rower (90% effort)

5 rounds
6 Box over Burpee
12 wall ball
200/250m row
- rest 2min between rounds

Week 3

1. Power clean + hip clean + split jerk + strict press from jerk
   4 x 2+2+2+2 x 30-50%
   rest 90s

2. Clean pull + clean + jerk
   3 x 2+2+2 x 75-80%
   2 x 1+1+1 x 85-90%
   rest 2-3min

3. "Pow"snatch
   4-5 x 3 x 75-80%
   rest 2min

6-8sets:

3 power clean 73-83%

2. pos --> 1 floor + 2 hang (below knee)

4 rope climbs
20 thrusters (30/42,5 kg)
20 burpee box jump-overs
– Share work as desired.

Scaled WOD
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters
16 burpee box step-overs
– Share work as desired.

3rds
8+8 Split Squat w/2KBS
rest 60s
8-12 Leg curl with wall
rest 60s

2 unbroken cleans

4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins