Workout of the Day:
For Time:
25/22 Cal Row
7 HPC @50-60%
10 Burpees
7 HPC @50-60%
10 Burpees
25/23 Cal Row
Rest 10:00. Repeat 2 more times.
Competition:
A. Snatch:
EMOMx10: 1 Snatch, 85-95%
B. Clean & Jerk
Every 2 Minutes x 10 rounds: 1 Clean and Jerk, 85-90%
C. Squat
EMOMx10: 1 Back Squat, Across
D. 20-Rep Benchmark
20RM Dead Lift
E. Conditioning
3 Rounds:
30 HPC, 95/65
20 GHDSU
30 Box Jumps, 24/20
F. Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, Equal Work: Rest
