For Time:
2 sets:
500/400m Row
-rest 2:00 between sets-
3 sets:
400/300m Row
-rest 1:30 between sets-
4 sets:
300/250m Row
-rest 1:00 between sets-
5 sets:
200/150m Row
-rest :30 between sets-
Goal:
Sustain your pace. Pick one and stay there.
Power Snatch+BTN Snatch Grip Push Press+ BTN Snatch Grip Push Jerk
2@65%, 3@70%, 3@75%, 2@80% (Based of 1RM Power Snatch)
Power Clean+Push Jerk+Split Jerk
(modification for those who only Push Jerk: Power Clean+Push Press+Push Jerk)
2@65%, 3@70%, 3@75%, 2@80% (Based of 1 RM C&J)
Deficit Clean Grip DL’s
5×2@100% of 1RM clean
(Stand on a 25 and rep out some clean grip DL’s)
Scap Angles
3×5 (use weight)
DBall or Sand Bag hug
accumulate 5 minutes
Evil Wheels (bumper plates)
3×10
CrossFit Wig Wag 