CLASS WOD

1) Power Clean
Build to Heavy Touch and Go 5-Rep

2) “Guard Rail”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Strict HSPU + Power Clean
Alternating “On the Minute” x 10 (5 Rounds):
Odd Minutes – 45% of Max Strict Handstand Pushups
Even Minutes – 5 “Touch and Go” Power Cleans

2) Row Conditioning
4 Rounds:
1:30 @ 2K Row Pace + 15s
1:00 @ 2K Row Pace + 5s
:30 @ 2K Row Pace - 10s
Rest 2:00 between efforts.

Four rounds of the 3:00 effort above, resting 2:00 between.
This workout is in relation to your 2K row time.

ANNOUNCEMENTS

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