Rest as needed
CONDITIONING 10 min row for distance
Compare previous load and distance rowed HERE.
OPTION #2 Non Challenge Participants 15 min OTC 5 min 2 Clean and Jerk EMOM (70%) 10 min 1 Clean and Jerk EMOM adding weight at 8 and 12 min
CONDITIONING 10 min AMRAP 4 KB Clean and Press Each Arm (53#/35#) 8 Walking Lunge – KB in goblet hold (53#/35#) 20 Double Unders (4:1 Singles)
For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest
10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13