Strength
Every 2:30 for 5 rounds:
- 1 Clean (position 1) + Jerk + 1 Clean (position 2) + Jerk + 1 Clean (position 3) + Jerk
Notes
Today’s strength is a clean and jerk complex. Every 1:15, you will complete a clean from position 1, a jerk, a clean from position 2, a jerk, and a clean from the ground plus a jerk. You may drop the bar and reset after each jerk.
You can choose to build in weight throughout the 5 rounds or stay at the same weight across.
Conditioning
Every 10:00 for 2 rounds:
- 40-50 Calories Bike (C2 or Assault or Echo)
- 40-50 Calorie Row
- 400m Run
8:00 time cap each round
Notes
Our workout today is 2 rounds of biking, rowing, and running. Every 10-minutes you will start a new round. Your score is the total time from both rounds.
The calories should never take longer than 2:45 to complete. Adjust the target number accordingly.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.