Mon Mar. 31 "Salt Water"

Move

1) Power Cleans: 4 x 3 @ technical load

2) Every 3:00 x 5
8 Power Cleans
8 Burpees Over The Rower
8 Cal Row

Train

1) Power Cleans: 4 x 3 @ 70-80%

2) Salt Water

AMRAP 3:
15 Power Cleans (135/95)
15 Lateral Burpees Over Rower
Max Calorie Row
- Rest 3 Minutes -
AMRAP 3:
12 Power Cleans (155/105)
12 Lateral Burpee Over Rower
Max Calorie Row
- Rest 3 Minutes -
AMRAP: 3
9 Power Cleans (185/135)
9 Lateral Burpee Over Rower
Max Calorie Row

Stimulus

1) Power cleans can be unbroken or drop single reps. Emphasize using explosive leg drive out of the clean. Catch with your elbows up and in a quarter squat. Your working sets should be completed within the prescribed percentages.

2) Each AMRAP begins with a set number of power cleans and burpees before accumulating as many calories on the rower as possible. Keep in mind that this is equal work to rest ratio, so aim to push the pace hard here! Choose a weights and reps that allow for at least 1:00 on the rower each round.

Extra Credit

4 Sets:
30 Seconds Supine Back Plank
20 Medball Twists
10 Barbell Sit Ups

Rest 1-2 Minutes