1. Conditioning:
6 Rounds
Every 6:00
Assault bike 1k
Row 500 meters
3:25, 3:29, 3:27, 3:27, 3:27, 3:26
Total time 33:26
Assault bike 359-700 watts (1:27-1:30/1k)
Rowing 1:52.9/avg. pace (1:51-1:54/500m)
2. Strength:
5 Rounds for Max Reps
:45 Power cleans @ 75% of 1RM (all singles)
3:15 Rest b/t rounds
150# (75%) x 8 Reps, 9 Reps, 9 Reps, 9 Reps, 10 Reps
Total 45 Reps
3. Conditioning:
AMRAP 10 minutes
6 Strict handstand push-ups
8 Squat cleans, 135#
10 Toes to bar
5 Rounds + 8 Reps (128 Reps)
Strict handstand push-ups unbroken
Squat cleans all singles, :50-:60/8 reps
Toes to bar unbroken
4. Accessory work:
5 Sets
Every 3:00
12 Single arm dumbbell rows, L
12 Single arm dumbbell rows, R
55# x12L+12R Reps x5 Sets
+ Cool down
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