This week we are kicking off with long grinder! A weightlifting movement sandwiched with 2 monostructurals. The “cluster” movement is a squat clean into a thruster, the loading for it should be selected in such a way that athletes “could” do a touch and go rep if it was asked of them. Singles throughout the workout is the intent for the design but can use touch and go if it is light enough for them.
8 minute AMRAP
7/5 Cal Row or Bike
10 Stationary High knee steps
10 Stationary Butt Kickers
10 DB Push Press (light to moderate)
10 Lateral Bound (stationary) Link: https://www.youtube.com/shorts/ZkYORFHgRTw
10 Air Squat
100m Run (50 out and back)
RX Conditioning:
“All Heart”
1k Row
21 Clusters (155/105lb.)
800m Run
2 rounds for time.
Intermediate:
“All Heart”
1k Row
21 Clusters (115/80lb.)
800m Run
2 rounds for time.
Baseline:
“All Heart”
500k Row
21 Clusters (75/55lb.)
400m Run
2 rounds for time.
