Strength
15 minutes to work on Split Jerk technique
Conditioning
3 Rounds:
Recover ~3 minutes. Record reps & run time for each round.
So many PRs!
Strength
Work up to a heavy triple hang snatch, then two drop sets at -5% & -10%
Conditioning
4 Rounds:
Rest 1 minute.
Reminder: please avoid dropping 15# plates from above hip height on the men’s bars.
Strength
1A) Fitness: 3×5 Press LP, then add 10 to 20% and do 2×5 Push Press
Performance: Heavy triple push press, then two drop sets at -5% & -10%
1B) 3×20 (10L/10R) Dumbbell Rows AHAP, use benches
Conditioning
Working in teams of two, row 3k meters:
Partner One
Do not switch until you are both finished. Continue until you complete all 3k meters.
Strength
Work up to a heavy triple hang clean, then two drop sets at -5% & -10%
Conditioning
21-15-9
Rest :30 then 1 minute of max double unders
Working in teams of four:
500m Row Relay
10 Rounds of Cindy (one person at each station including a rest station, rotate when everyone is finished, each athlete does each station 10 times):
500m Row Relay