Today we get heavy and strict. The goal is to use the rowing as a means to break the seal and refine pacing. Your focus should be on keeping the intervals close at :15 within the starting pace. This means the first effort must be a working effort and not simply a warm up. The conditioning allows for a focus on cycling a heavier power clean, one that forces singles but doesn’t take longer than :20 on any given round. Scale pull ups to be able to get in 2 sets with a short rest. Do not kip, use a band or similar scale today.
400m Row (each 100m build speed)
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3 Inch worm
6 Walking lunge + overhead reach
8 Lateral lunge
10 Kipping swing
3 rounds
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5 Aggressive row strokes
2 Deadlift
2 Clean pull
2 Power clean
3 rounds
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Intervals:
6x300m row (2:00 rest)
RXConditioning:
3 power clean (205/135lb.)
4 bar facing burpees
5 strict pull up
9:00 AMRAP
Intermediate:
3 power clean (155/105lb.)
4 bar facing burpees
5 strict pull up (banded)
9:00 AMRAP
Baseline:
3 power clean (75/55lb.)
4 bar facing burpees
5 strict pull up (leg supported throughout)
9:00 AMRAP
3×15 supinated barbell bicep curl (slower down than up tempo)
1:30 rest between sets.
