1 min Row (increasing intensity every :20)
+
2 Rounds:
6/side Seated 90/90 Hip Swivels
6 Reps Squat to Stand
6 Reps Cat/Cow
+
1-2 Sets of 6-8 Reps Per Movement:
RDL
High Hang Muscle Snatch
High Hang Power Snatch
Front Rack Elbow Pumps
Front Squat
Push Press
Push Jerk
Split Jerk
Equipment Needed: Rower, Barbell
For Time:
80 Power Cleans @ 95/65 lbs
Row 30/24 calories
60 Front Squats @ 135/95 lbs
Row 30/24 calories
40 Deadlifts @ 185/125 lbs
Row 30/24 calories
Time Cap: 24 minutes
*Kilo Weights: 43/30kg; 61/43k; 84/57kg
Top Scores – 20 min
Masters RX – 75/55lbs (34/25kg)
*Split reps in any way. Change your own weight, can change while partner is rowing
Scaled:
For time with a Partner:
80 Power Cleans – 65/45lbs (30/20kg)
30/24 Cal Row
60 Front Squats – 95/65lbs (43/30kg)
30/24 Cal Row
40 Deadlifts – 135/95lbs (61/43kg)
30/24 Cal Row
Beginner:
For time with a Partner:
60 Power Cleans – 45/35lbs (20/15kg)
24/20 Cal Row
50 Front Squats – 65/45lbs (30/20kg)
24/20 Cal Row
40 Deadlift – 95/65lbs (43/30kg)
24/20 Cal Row
8x intervals of 20s work, 10s rest, with no break between movements.
Hollow Body Hold for duration (seconds)
*Score is the total duration performed across intervals
*If you reach failure switch to a tuck hollow hold to continue
Every minute for 12 minutes (4 rounds):
Minute 1-
8 Dual Dumbbell Bent-Over Rows
8 Dual Dumbbell Floor Presses
Minute 2-
Max Dumbbell Russian Twists for 30 seconds
Minute 3-
Rest