Part A: 3:00 on 1 Min Off x 2
21 WBs
18 C2Bs
15 Hang full cleans 135/95
AMRAP Bar Hop Burpees
Rest 3 mins
Pat B: 2:00 on 1 Min Off x 3
21 WBs
18 C2Bs
AMRAP Hang Full Cleans 135/95
Rest 3 mins
Pat C: 1:00 on 1 Min Off x 4
21 WBs
AMRAP C2Bs
Part A: 3:00 on 1 Min Off x 2
21 WBs
18 C2Bs
15 Hang full cleans 135/95
AMRAP Bar Hop Burpees
Rest 3 mins
Pat B: 2:00 on 1 Min Off x 3
21 WBs
18 C2Bs
AMRAP Hang Full Cleans 135/95
Rest 3 mins
Pat C: 1:00 on 1 Min Off x 4
21 WBs
AMRAP C2Bs
Rowing Intervals!
1 minute rest after each interval
300m/250m - At 2km pace 600m/500m
At 2km pace +2 900m/750m -
At 2km + 4
Rest 3 minutes x 3 rounds
Bench press - Based off your 3RM (set as 100%)
1x10 at 60%
1x8 at 70%
3x6 at 75%
1xAMRAP at 80%