STRENGTH
1 SPLIT JERK
EMOM 8
65-75%
Max Speed focus
5 HANG POWER CLEAN
EMOM x 8
45-60%
AFAP
GRIP WORK
4 sets:
8 TTB
100ft 2-DB farmer's carry @ 50/35# ea
8 TTB
-rest 60-90 sec btw sets-
*cap of 90 sec each set
ROWING CONDITIONING
3 sets of:
Row 600/500m @ 3-5 seconds per 500m slower than 2k sustainable test
rest 30 seconds
REST4 MIN x2SETS