Row 400m (Easy)
Mini Banded Glute bridge x 30reps
Mini Banded Clams x 20 e/s
Mini Banded lat walk 10/10
Arm Circles x 10 e/d
Then…
For Time:
20 Cal Assault Bike
20 Cal Row
60 American KB Swings 53/35
15 Cal Assault Bike
15 Cal Row
40 American KB Swings 53/35
10 Cal Assault Bike
10 Cal Row
20 American KB Swings 53/35
Time Cap: 15min.
Rx+70/53
Then..
Strength
In 15min Build to a heavy set of three.
First 3 sets perform 5 reps of each.
—
3-5 Front Squats (out of the rack)
Immediately into;
3-5 Power Cleans
Rest :90
*Squats act as a primer and only need to be 70-80% effort. When you grab that bar for the oly lifts you’ll feel how nice that transition is.
Then..
Not For Time:
12-9-6
Strict Chin Up
HSPU/ Off box/ Hand release push-ups
rest 2:00
6-9-12
Strict Pull Up
HSPU/ Off box/ Hand release push-ups