Fitness: A.) 15 min DB and KB clean and jerk practice Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each. Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1) ***Really focus on a consistent pace throughout entire workout, row will probably be closest to the 80% effort*** Performance: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds Row 300m 12 American swings (1.5/1) 1 lap farm carry (1.5/1) Row will probably be closest to the 80% effort*** Competitor: A.) 3×1 Clean and Jerk – 3×1 @ 80% B.) 3x300m row at 60%, 80%, and 100% effort Then… 3 rounds 8 cal Assault Bike 10 KB snatch (5L/5R) (2/1.5) 1 lap farm carry...
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