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 (2/1.5)

C.) 5×5 bench press

Build to max on 4th set and then decreases lightly for last set.