10.13.2016

Warm Up

Row 300m

Then 2 Rounds of:

  • Squat to Stand x 5
  • Push Press x 10 (45/35)
  • Box Jump/Step Down x 5

Workout of the Day

A. 5 Sets

  • Split Jerk x 2 – Hold the receiving position in the split for 1 to 2 seconds before recovering. Rest 90 seconds.

B. 6 Sets

  • Hang Clean (Below the Knee) + Clean – Reset between reps and Rest 90 seconds between sets.

C. In teams of 2, with only 1 person working at a time against a 10 minute clock, complete the following:

  • Farmers Carry x 400m (HEAVY)
  • Row for max meters in time remaining.

-only 1 person is carrying at a time. partners may switch as needed. however, every time the KB’s touch the ground is a 5 Burpee penalty for each teammate to be performed when you return from the carry before starting the row. Each team can have only 1 rower and may switch as needed. 

-post your total load for the carry and meters rowed to the whiteboard.

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