Warm up
3 rounds
250m row
5 inch worm
10 dislocates
5 muscles cleans 45/35
5 thruster 45/35
Aerobic Capacity:
3 x 1000M Row
Rest 3:00 between efforts
COACHES NOTES: Take these intervals at 75-80%. Slightly uncomfortable with heavier breathing. This week is about RECOVERY! Not a new 1K ROW PR!!
EMOM 10 (Complete all movements each minute)
1 deadlift
1 squat clean
1 front squat
1 push jerk
COACHES NOTES: Stay around 65-75%. This complex is about ENGRAINING PROPER MOVEMENT NOT ABOUT HEAVY WEIGHT.