Session 1:

10 minutes EMOTM: 10 Unbroken Chest-to-bar Pull-ups

5 rounds: 10 Russian Swings 70lbs, 10 Cals Airdyne, 8 Burpee Over Box 20". Rest 5 minutes.

Reverse Hyper: 4 x 15. Rest 90 seconds between sets.


Session 2:

Snatch: 2x2 @ 70%, 4x1 @ 80%

Clean and Jerk: 2x2 @ 70%, 4x1 @ 80%

4 minute AMRAP: 10 Clean and Jerk 135/95, 10 Toes-to-bar. (Like Open 13.5, if you get 3 rounds done in 4 minutes you get an additional 4 minutes, and so on if you hit 6 rounds in 8 minutes, cap the workout at 8 minutes regardless of whether or not you hit 6 rounds in 8 minutes)

Safety Squat Bar Good Morning: 4 x 6. Heavier than last week. Rest 90 seconds.

Dog Sled Push: 5 minutes. Focus on steady movement. Light.

Session 3:

Row: 8 x 400m. 1 minute active recovery @ approx 2:30 pace. 


Daily Thoughts:

Feeling good, I can't believe I'm about to say this, but I'm starting to love rowing!