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.
