A.1 Row as Many Meters as Possible in 10 Minutes
– Rowers for 500M Intervals with :20 seconds rest between intervals and switch partners every 500M.
A.2
20 Lengths of gym Farmers Carry AHAP
60 Wall Balls – Partner holds chin over bar
40 Box Jumps-Altnerating
20 Deadlifts
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A.1 Bench 1RM
A.2
With a partner 6 x 300M Row (One rests while one rows)
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:20 Seconds On/ :10 Seconds Off x 8
Push Press #75/#55
Row
Push Ups- HR
Front Squat #75/#55
1 Minute rest after each movement.
*Hold Plank During Push Up Rest
*Keep Bar In Rack Position During Push Press
Score is total Reps.
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A.1 Squat Clean 3, 3, 3, 3, 3, 3
A.2
10 Minute AMRAP
3 Push Ups
6 Hang Power Cleans
9 Air Squats
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15 Rounds
5 Burpees
10 KB Snatches (5R +5L)**Sub DB Snatch if struggle with KB. Coach will Demonstrate.
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