SPECIFIC PREP
M1. Foam Roller Posterior Chain
M2. Banded Lats/Chest
SP. Broomstick/Barbell
Power Clean Prep
CONDITIONING
PERFORMANCE
AMRAP 4
350/250m Row/Ski Buy-In, Into Max Rounds:
5 Burpee Bar Hops, 5 Power Cleans (50/30)
Rest 2:00
AMRAP 4
350/250m Row/Ski Buy-In, Into Max Rounds:
5 Burpee Bar Hops, 5 Power Cleans (60/35)
Rest 2:00
AMRAP 4
350/250m Row/Ski Buy-In, Into Max Rounds:
5 Burpee Bar Hops, 5 Power Cleans (70/40)
FITNESS
300/200m Row/Ski Buy-In
Everybody’s workout starts on Rower/Ski work in waves (2 min intervals)
BODY ARMOUR
3 Giant Sets
8 Barbel Romanian Deadlifts 50/35
8 Barbell Pendlay Rows 50/35
8 Disc Body Saws or Knee Tucks
Rest 2 Minutes Between Sets.
