WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 kip swings and 2 empty bar deadlifts.
SKILL
EMOM 10:00:
Odd: bar muscle ups
Even: pull overs
*Athletes decide rep schemes. Goal is low heart rate skill work.
WORKOUT OF THE DAY
For time:
1600 meter row
30 clean and jerk
3200 meter bike
30 clean and jerk
1600 meter row
RX: (135/95)
*Endurance effort. Coach athletes to be patient on the clean and jerks. 35:00 time cap.