A) Squat clean cluster 2.2.2×3; rest 15 sec/2-3 min (TnG)

Function

B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec

(heavier than last time)

B2) 25 quick abmat sit-ups (legs straight) x3; rest 60 sec

Performance

B1) Front rack walking lunges; 20 tough alt. steps; 3 sets; rest 30 sec

(heavier than last week)

B2) 10-15 T2B AFAP x3; rest 60 sec

Everyone

C) Row 500 m @95%

– rest 4 min x 3

 

*keep same average pace on rows

*Do at least 10 T2B, if UB then do 10-15 but no more than 15

*record times for each row and SC weight