Friday, April 12, 2013

A. ADVANCED:
Every 60 sec x 7 sets
2 clean and jerk @ 75%
Intermediate: 85%
Beginners: Go up in weight with each set. DO 3 reps x7 sets. Rest 2 min

B. On a 3 minute clock:
Row 300 meters @ 90% intensity
In the remaining time, alternate between AMRAP hspu and AMRAP toes to bar
rest 3 minutes
6 sets

So first time through do hspu, the second time through, do toes to bar.

NOTE: If your 500 meter row time is at 2 minutes or more, row 200 meters instead.