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Workout of the Day

2 rounds:
1200m row @ 75%
400m row @ 85%
800m row @ 80%
-Rest 3 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean
-Rest 1 min
2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean

B. EMOTM 10:
1st: 30s Russian KB swings (102/88)
2nd: 30s prowler push (grinder)

C. For time:
30 box jumps (24″/20”)
24 shoulder-to-overhead (115/75)
18 toes-to-bar
30 box jumps (24″/20”)
18 shoulder-to-overhead (185/125)
18 toes-to-bar
30 box jumps (24″/20”)
12 shoulder-to-overhead (225/155)
18 toes-to-bar
30 box jumps (20”)
6 shoulder-to-overhead (275/185)
18 toes-to-bar
*Cap at 12 min.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Reverse sled drag at consistent effort/moderate weight

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