5 cycles of -2 minutes on 1 minute OFF -
60 DU, 12 T2B, AMRAP clean and jerks at 185lbs/125lbs.
Then rest 5 minutes - and hit this cycle - also of 2 minutes on 1 minute OFF -
60 DU, 12 T2B AMRAP Deadlifts at 185/125
5 cycles of -2 minutes on 1 minute OFF -
60 DU, 12 T2B, AMRAP clean and jerks at 185lbs/125lbs.
Then rest 5 minutes - and hit this cycle - also of 2 minutes on 1 minute OFF -
60 DU, 12 T2B AMRAP Deadlifts at 185/125
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%