Warm Up:
A2: Row 90 Seconds (Distance)
@80% Easy Pace; Rest 60 Seconds
+
A3: 20 Seconds Row Sprint _ 4 Rounds
Each Round @or near 100% Very Very Hard Pace; Not Sustainable: Stretch/Walk/Rest 1:40 Between Rounds
Lift:
B: Hang Power Clean (12-15 Minutes To A Challenging Single)
+
C: Deadlift (15 Minutes To A Challenging Set of 12 Reps)
15 Minutes To A Challenging Set of 12 Reps @31X1; Rest as needed
Goal is to hit your 8Rm+ for 12 Reps. Build in sets of 4-6 Reps. When you get to a set where it feels moderately heavy, make that your first set of 12 reps. Compare to 04/08/22
Metcon:
D: Strict Toes-To-Bar (4 Rounds of Max UB)
4 Sets of Max UB @@21X1; Rest 60-90 Seconds Between sets
+
E: 20 Seconds Row Sprint (4 Rounds for distance)
Each Round @or near 100% Very Very Hard Pace; Not Sustainable: Stretch/Walk/Rest 1:40 Between Rounds
Compare to A3
