SKILL
ROWING REVIEW
THEN…
500M ROW TIME TRIAL
STRENGTH
EVERY 2:00 X 5 SETS
3 DEADLIFTS*
5 SEATED BOX JUMPS
*START AT 60% AND BUILD
FOR TIME
WITH A PARTNER
50 BURPEE BOX JUMPS
50 HANG POWER CLEANS
40 BURPEE BOX JUMPS
40 HANG POWER CLEANS
30 BURPEE BOX JUMPS
30 HANG POWER CLEANS
20 BURPEE BOX JUMPS
20 HANG POWER CLEANS
STRENGTH
SNATCH SKILLS
5 SETS OF;
3 MUSCLE SNATCH, BUILDING IN WEIGHT
3 ZOTTS PRESS*
*CAN USE A DIFFERENT BARBELL/PVC
WORKOUT
"NANCY"
5 RFT
400M RUN
15 OHS #95/65
CONDITIONING WORKOUT
"ANGIE"
FOR TIME
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 AIR SQUATS
SKILL
ROWING INTERVALS
4 X 500M ROW AT 2K PACE
REST 2:00 BETWEEN SETS, OR LET P2 GO
AMRAP 2:00 X 5 SETS
3 WALL WALKS
50 DOUBLE UNDERS
MAX RUSSIAN KBS IN REMAINING TIME
REST 1:00
STRENGTH
20 MINUTES TO ESTABLISH A BACK SQUAT MAX
WORKOUT
"KAREN"
FOR TIME
150 WALLBALLS
#20/14 TO 10'/9'
STRENGTH
E2MOM
1 POWER SNATCH + 1 HANG POWER SNATCH + 1 HIGH HANG POWER SNATCH
BUILD TO 8RPE
SKILL
ROPE CLIMB REVIEW
CONDITIONING
"CINDY"
AMRAP 20
5 PULL UP
10 PUSH UP
15 AIR SQUAT
*SCALE PULL UP TO JUMPING OR RING ROW
**SCALE PUSH UP TO KNEES OR BOX, TARGET WHERE CHEST CAN REACH THE FLOOR
SKILL PRIMER
EMOM 10
O- 100' 1 ARM DB OH WALK, 50' EACH ARM
E- 10 SINLGE ARM BENT OVER ROWS, EACH ARM