Every 3 Minutes for 8 Sets
On a 2:30 Clock
Person 1: Row 350/250 M Row as fast as possible
then
Person 2: Max Reps *
30 Seconds Rest, then switch roles
Sets 1 and 2: Alternating Hang DB Clean and Jerk
Sets 3 and 4: Double KB/DB Front Squat
Sets 5 and 6: Alternating Hang DB Clean and Jerk
Sets 7 and 8: Double DB/KB Front Squat
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Know this: You are going to be at the max rep portion for longer than you think and the truest challenge will be not letting the weights hit the ground. Also know this: You are only getting a 30 second rest until you have to go hard on the rower for about a a minute BUT you will get a solid 3+ minute rest after that. Stay in it mentally.
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SUGGESTED WARM UP:
- 1-2 minutes of thoracic rotations
- Row 300/250 M at easy pace then stretch low back/hips
- 3 Tempo Goblet Squats + 6 Air Squats
- 6 Air Squats + 3 Double KB/DB Squats
- 3 High Pulls + 3 Hang Clean and Jerks (each arm)
- Row 300/250 M at hard pace