06 13 18

P

A. Deadlift: 5@36%, 5@45%, 5@54%, 5@59%, 5@68%, ME@77% of (1RM + 20lbs)

 

B. 5 Rounds:

6 Hang Power Cleans (weight: athlete’s choice)

6 Burpee Box Jump Overs (tall box)

12 Kipping Toes to Rings (or Toes to Bar)

Row 18/13 Cals

Rest 60 sec

*Priority is to push your pace on the rower.  Push the burpees if you have the capacity.

 

F

A. same

 

B. 5 Rounds:

9 KB DL + 9 KB Swings

6 Burpee Box Overs (Jump OR Step)

15 HKR

Bike 13/10 Cals

Rest 60 sec.

 

*Priority is to push your pace on the bike.

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