A.) Sprints
5 x
20-20 - Each set is a 20 meter sprint and back, followed by another
20 meters and back.
B.) Squats
A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B. 2x10 Front Squats
A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B. 2x10 Front Squats
C.) Cleans
Five sets of: 3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
D.)
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster
x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
E.) Rowing
Row 2000 Meters @ 75-80%
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