A: Plank hold - front 1 minute, L side 30 sec, R side 30 sec - Rest 1 minute x 2
B: 1 power clean + 1 Full clean + 1 Jerk EMOM x 12 1 rep at 60%
C: Back Squats
8x4 reps at 65%
A: Plank hold - front 1 minute, L side 30 sec, R side 30 sec - Rest 1 minute x 2
B: 1 power clean + 1 Full clean + 1 Jerk EMOM x 12 1 rep at 60%
C: Back Squats
8x4 reps at 65%
*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%