Those with shorter time, choose what’s best for you.
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Weightlifting:
A. 3 positional Power Snatch w/ :2 pause each position; climb to max in <16 minutes
B. High BLocks Power Clean 6 x 3 reps @ % speed work per athlete
C1. Front Rack Box Step ups: 6/ each side x 4 sets
C2. Weighted Ring Pullups (semi supinated) x 4-5 reps x 4 sets
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Rowing
1 min at 20 stroke per minute
1 min at 25 strokes per minute
1 min at 30 strokes per minute
1 min at 18 strokes per minute
1 min REST
1 min at 24 strokes per minute
1 min at 28 strokes per minutes
1 min at 18 strokes per minute
1 min at 32 strokes per minute
1 min at 36 strokes per minutes
1 min REST
1 min at 32 strokes per minute
1 min at 18 strokes per minute
1 min at 36 strokes per minute
1 min at 18 strokes per minute
1 min sprint
1 min at 18 strokes per minute *(cool down)
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Conditioning:
AMRAP 10
5 sandbag over shoulder (heavy)
10 cal bike
10 box jump (step down)