1000m Row warm-up250m each of the Following:Initial-Push (legs)Initial-Pull (arms)Full pull (arm and legs)Recovery (hands before knees)500m Row Concentrating on Technique500m Row for time:1:29.47Total 3000m
attempted hang power cleans 15x3,15x3,35 fail, 25x3 then stopped because shoulders & knees hurtPracticed one-arm KB swings with 9lbAMRAP in 85 body rows10 pushups15 KB swings 18lb5 rounds + 5 body rows
Addendum: KB swings American style
Power clean3x3x3x3x375, 95, 115, 135, 155-(x2)7+5 pull ups10 pushups10 squats
Hang Clean 5X375,95,115,135,155(X1,with 3failed attempts)AMRAP in 8min:5 body rows10 pushups15 squats9ROUNDS
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1000m Row warm-up
250m each of the Following:
Initial-Push (legs)
Initial-Pull (arms)
Full pull (arm and legs)
Recovery (hands before knees)
500m Row Concentrating on Technique
500m Row for time:
1:29.47
Total 3000m
attempted hang power cleans
15x3,15x3,35 fail, 25x3 then stopped because shoulders & knees hurt
Practiced one-arm KB swings with 9lb
AMRAP in 8
5 body rows
10 pushups
15 KB swings 18lb
5 rounds + 5 body rows
Addendum: KB swings American style
Power clean
3x3x3x3x3
75, 95, 115, 135, 155-(x2)
7+
5 pull ups
10 pushups
10 squats
Hang Clean 5X3
75,95,115,135,155(X1,with 3failed attempts)
AMRAP in 8min:
5 body rows
10 pushups
15 squats
9ROUNDS
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