2 Clean & Jerks, 70% 1RM
* Every 1 min for 10 mins.
Complete 2 reps every minute for 10 minutes. Reps are performed in singles to insure proper form.
If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.
Record each set of 2 as your score for load
For time:
60 Row Calories
30 Synchronized Sit-ups
50 Row Calories
25 Synchronized Sit-ups
40 Row Calories
20 Synchronized Sit-ups
30 Row Calories
15 Synchronized Sit-ups
20 Row Calories
10 Synchronized Sit-ups
Stimulus is moderate intensity across the workout. Athletes have a total of 100 GHD’s which is considered moderate to high volume for class athletes. Core fatigue from GHD’s will cause an added challenge to core stability needed to row, so athletes should be prepared for this
.Teams of 2
60-50-40-30-20
Cal Row
30-25-20-15-10
Synchro Sit Ups
Women’s cals: 48-40-32-24-16
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