Every 3min. x 10 Rounds:
14/10 Cal Rower
3 Power Clean and Jerks 135/95*
*Rounds 4,5,6, is 2 Power Clean and Jerks as heavy as you can. (While still staying on pace for the workout)
*Rounds 7,8,9,10 is only 1 Power Clean and Jerk. You want to be shooting for some max effort attempts in the end here.
*Scale is just staying at 135/95 the whole time or starting with lighter #s and climbing at your own abilities.
Metcon (AMRAP - Reps)
Max Russian KB Swings 70/53lbCan you go unbroken for the entire 5min? This is actually going to be a fun challenge while lighting up your booty and abs. Be sure to "hinge" while swinging and NOT "squatting."
30/24 Cal Row
30 DB Deadlifts 70/50s
25/18 Cal Assault Bike
Max DB Box Step Overs 20" (35/20s)
Rest 2min. Repeat 3 TimesAdvanced #'s would be 40/30 Cal Row and 30/24 Cal Bike.
Optional Ca$h Out:
Weighted Partner planks
1min. on 1min. off x 3 Rounds