Aerobic Base
S w/u
-
5x air squat + 5x squat jumps
3 rounds
-
2k row @ 10-15 seconds off
of 2k PR (i.e. 2k PR = 6:48,
row ~ 7:00)
-
Barbell Complex 10min EMOM:
2x deadlifts + 1x power clean + 1x jerk 60-70% of power clean max
-
8x 500m @ 2k -2sec + 1min rest
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0.5 mile run @ easy pace
or
10min assault bike @ 50% BW in cal