Strength
Build to 3 sets of 6-8 w/ a :01 pause at the top of each rep
*Perform :40-:60 full eagle hang or :20-:30/side half eagle hang in between sets
Notes
Perform all 3 working sets at the same weight and aim for the top end of the rep range. If you get 3×10 this week, increase the weight next week.
You may take your hands wider on the half eagle hang if necessary for shoulder comfort.
Conditioning
EMOM
Odd minutes: max cal row
Even minutes: 12 dumbbell snatches
*continue until 100-120 calories are completed
15 minute cap
Notes
Today’s workout is an EMOM of rowing and dumbbell snatches. During odd minutes, you will accumulate as many calories as possible. During the even minutes, you will complete 12 dumbbell snatches. You will continue in this fashion until you have completed a total of 100-120 calories. Your score will be the time it takes you to complete your target number of calories, or calories completed at the 15 minute time cap.
You should be able to row at least 15 calories in a minute. If this pace sounds unsustainable, considering lowering your target to 80-100 calories.
Your dumbbell weight should be moderate heavy, but you should still be able to complete your snatches unbroken each round.