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Reverse Tabata Row 6xs:
:20sec Easy
:10sec Hard
2xs:
15 Russian Swings (light)
10 Banded Press
10 Band Pull Aparts
:30sec Plank
General BB Warm Up 1x:
10 RDL
10 Muscle Clean
5 Hang Power Clean
5 Push Press
3 Power Clean
3 Push Jerk
For Time:
Row 100 meters
10 Clean and Jerk (135/95)
Row 200 meters
9 Clean and Jerk (145/100)
Row 300 meters
8 Clean and Jerk (155/105)
Row 400 meters
7 Clean and Jerk (165/115)
Row 500 meters
6 Clean and Jerk (175/125)
Row 600 meters
5 Clean and Jerk (185/135)
Row 700 meters
4 Clean and Jerk (195/140)
Row 800 meters
3 Clean and Jerk (205/145)
Row 900 meters
2 Clean and Jerk (215/150)
Row 1000 meters
1 Clean and Jerk (225/155)
Goal: Sub 50 min
For Time:
Row 200 meters
10 Clean and Jerk (95/135)
Row 400 meters
8 Clean and Jerk (115/75)
Row 600 meters
6 Clean and Jerk (135/95)
Row 800 meters
4 Clean and Jerk (155/105)
Row 1000 meters
2 Clean and Jerk (165/110)
Goal: Sub 35 min
5 Rounds For Time
Run 600 meters
15 DB Clean and Jerk (50/35)
Goal: Sub 25 min
Run 200 meters
20 Burpees
Run 200 meters
18 Burpees
Run 200 meters
16 Burpees
Run 400 meters
14 Burpees
Run 400 meters
12 Burpees
Run 400 meters
10 Burpees
Run 600 meters
8 Burpees
Run 600 meters
6 Burpees
Run 800 meters
4 Burpees
Run 800 meters
2 Burpees
Sandbag/Odd Object Bearhug Carry
Notes: 3 x max distance carry, but not more than 100 meters.
Lying Thoracic Stretch 3xs:
:20sec per side
