A. 3 rds: Max reps in each interval:
0:00 – 2:00, Run 400m + max DU (or Row 500m/450m)
2:00 – 3:00, DB Push Jerk (35/25) – target 25+ reps
3:00 – 4:00, Strict MU / Strict Pullups
4:00 – 5:00, DB Hang Squat Cleans (35/25) target 15+ reps
Rest [5]
*Focus on intensity during the 5 min of work.
B. T(2), AMRAP [15]:
10-20-30-40…+10/rd
Pushups
Row Cals (if Rowed in A, Assault Bike Cals: 8-16-24-32…+8/rd)
Thanks everyone to a great Open! (link)
04 05 17