Monday, February 4, 2019

Prep
1 Round
800 Meter Row
15 Burpees Over-the-Rower
Rest 1.5 Minutes
2 Rounds
8 Empty Bar Hang Power Cleans (45/35)
8 Empty Bar Strict Presses (45/35)
12 Air Squats

Strength
Every 2 Minute for 4 Rounds
1 Hang Power Clean + 2 Push Presses @ 60-65% of Max Clean & Jerk
Rest 2 Minutes
Every 2 Minutes for 4 Rounds
1 Hang Squat Clean + 1 Push Jerk*
*Start @ 70% of Max Clean & Jerk & Increase to a Heavy Single

Conditioning
Every 3 Minutes for as Long as Possible*
1 Minute Max SkiErg Calories
In the Remaining 2 Minutes Complete:
10 Power Cleans (135/95)
8 Bar Facing Over-the-Bar Burpees
*Stop when you are no longer able to complete the 10 power cleans & 8 burpees in 2 minutes.
*Score=Total SkiErg Calories

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