FRIDAY 1.8
WARM-UP
ON AN 8:00 RUNNING CLOCK…
500/400M ROW,RIDE, SKI
10 SLOW ALT. BIRD DOGS
10 GOOD MORNINGS
10 SCAP PUSH-UPS
400/300 METER ROW,RIDE,SKI
12 ALT. DB DEADLIFTS
12 ALT. DB HANG POWER CLEANS
12 SINGLE DB STRICT PRESS
250/200 METER ROW, RIDE, SKI
BASELINE WORKOUT
- ON A 15:00 RUNNING CLOCK
ESTABLISH A HEAVY 3 REP POWER CLEAN (TNG)
-REST AS NEEDED B/T EFFORTS.-
- AMRAP X 12 MINUTES
250 METER ROW
9 POWER CLEANS (115/75)(75/55)
6 PUSH PRESS
(SCORE IS ROUND + REPS)