AM
A. Aerobic Prep
-5min nose breath
-5min nose inhale / mouth exhlae
-5min free breathing
*progress pace / effort as you go
B. Specific Hip / Spine for row and WB
*include some LIGHT foam-rolling for quads to ensure they’re loose and ready to go for this movement combo
+
3min AMRAP
500m Row
Max Cleans @ 185# in remaining time
Rest 3min
Think 16 or so
…
3min AMRAP
500m Row
Max Cleans @ 225# in remaining time
Rest 3min
9 cleans
…
3min AMRAP
500m Row
Max Cleans @ 255# in remaining time
7 cleans
PM (choose your own adventure)
(1) If you’re still feeling pretty good:
30-45min Chocie Cyclical / Base Support (EN2 range)
*mix & match Ergs / Road Running / Cycling / etc
*every 5min perform CF basic conditioning element (i.e. burpee / TTB / DU / WB / BJO / etc)
.
