Part A: Pwr clean cluster - week 1
5 min EMOM for 5 reps at 60% of 1 RM clean and jerk
Par B - 12 min AMRAP
15 WB 20/14
10 burpees
30 DU
Today's Workout (WOD):
Featured
*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%