2000M row
50 pistols
30 Hang cleans 225/135/185/105
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?