Every 6min for 30min (5 sets):
500/450m row
25/18cal Echo Bike
A starts @0:00 B starts @3:00
- scale meter and cals as needed to finish sub 4min consistently -
Clean & Jerk complex
12 sets
4sets
1 powerclean; 1 squatclean; 3 frontsquats; 1 splitjerk
4 sets
1 powerclean; 1 squatclean; 1 splitjerk
4 sets
1 powerclean; 1 splitjerk
5 Sets:
4 cleanpulls @120 % of complex Max.
3 sets of:
1 Back squats @ last weeks weight
Rest ~2min
Every 2min for 10 min
2 P. Clean + Push Jerks
@ 50-70% work up over sets
For time:
40/35cal Echo Bike
50 Ring Dips
60 C2B
- 12min cap -