Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks (increase weight slightly from previous week)
Team 6,000 Row - 30min Time Cap
In teams of 2, row a total of 6,000m. Break up the row with your teammate however you would like.
Day 2
4 Rounds in the Pit
10-14 reps of everything
Back Attack
Bulgarian Split Squat/Leg
Roman Chair
GHD Situps
AMRAP 12min
1-3-5-7-9-11…
Power Clean
Front Squat
Burpee Over Bar
Day 3
4 sets of 2 Tempo Bench Press at 90%
2 seconds down, 2 seconds up
Rest ~2 minutes at least
8 sets - 30min Time Cap
10 Deadlifts
10 Pushups
100m Sprint
Rest 2 minutes between sets