10k Row (Time)
Max Effort 10k Row
Metcon (Weight)
Extra Work
Clean
Build to a Heavy Complex of:
x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)
Warm-up
Row 2m
Medball squat throw (partner)
Metcon Prep:
Press
Front squat
Thruster
Pull-under to Thruster
hang clean to Thruster
Squat clean thruster.
Metcon (Time)
80 cal row
40 Squat Clean Thrusters
20 Burpees over Partner.
60 Cal row
20 Squat Clean Thrusters
10 Burpees over partner
40 cal row
10 Squat Clean Thrusters
1000m partner run
*Split work evenly
**increase weight on Clusters each interval
***use multiple bars if needed.
Back Squat (5-5-5-5-5+)
Add 5#
Metcon (Time)
10-1
KBS
Goblet Squats
10 Burpees every break