Tuesday, 022817

All phases. Choose priority for you, based on the below.  

Weightlifting:

A. Power Clean + Push jerk ; 3 rep tng EMOM x 8. Starting @65% of 1RM pc + pj 

B. Clean Pull – every :90 x 1 rep @95-105% x 8 reps
Conditioning: 

@sprint efforts – :10 between stations 

:45 row

:45 ghd sit-ups

:45 burpees 

:45 sandbag shuttles – 10m sections @80/60

Rest 4:30 x 4 
Aerobic Gymnatics Add:

400m run @60%

(-2) kipping hspu

400 @70%

Max strict hspu + 5-10 kipping 

400 @80%

Max kipping hspu

400@90%

Into emom x 5 of strict deficit  hspu (athlete choose #)

Rowing build out: hard efforts throughout. No specific pacing 

350m row

Rest 1 min

700m row 

Rest 1:30

1050m row

Rest 2 min

1400m row

Rest 2 min

1k row