800m row @ 50%
-Rest 1 min
400m row @ 80%
+
(Rest 3 min)
+
800m row @ 50%
-Rest 1 min
400m row @ 80%
+
(Rest 3 min)
+
200m row @ 85%
100m row @ 50%
x4
-Into
100m row @ 85%
200m row @ 50%
x4
+
(Rest 3 min)
+
800m row @ 50%
-Rest 1 min
400m row @ 80%
PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. E90s for 6 sets
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Start moderate and build per set.
B. Front squat + Split jerk x2
Build to a tough complex for today in 10 min, then do 3x(1+2) @ 80-90% of today’s tough set
C. Back squat to box just below parallel
2,1,2,1,2,1; 22×1 tempo; Waveload; Rest 60s
D. E45s for 9 sets:
1st: 30s single-leg wall sit at parallel, right
2nd: 30s single-leg wall sit at parallel, left
3rd: 20-30s hollow hold
E. EMOTM 10:
1st: 5-8 glute-ham raises + 5-8 Russian KB swings (88/70)
2nd: 10 jump squats + 5-8 wall balls (30 to 10’/20 to 9’)
F. 15 min AMRAP:
100’ suitcase carry, right (88/70)
15 assault bike calories
100’ suitcase carry, left (88/70)
15 assault bike calories
