Tue Dec 30

Train/Move
2 Sets of 30s on, 30s off:
Row
Echo Bike
Shuttle Run

Rest 3 Mins
Repeat with 40s on, 20s off
Rest 3 Mins
Repeat with 50s on, 20s off

Warm-up
3 Min Row, build in pace
THEN, 2 Sets:
30s Rig Hang
3/3 Single Arm Rope Row
20s Hollow Hold

Strength/Skill
EMOM x 6: 1-2 Rope Climbs (15’)
Bike in time remaining
Sub: 1 Pull-up + 3 Knees-to-elbows

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Stimulus
Strength/Skill: Working on upper body pulling today, if you have rope climbs your goal is to increase the number you can do across an EMOM. You may try alternating 1, 2, 1, 2… or 1 per minute

Train/Move: Conditioning work can be done with one movement, spread across two movements, or as written

Wednesday Weightlifting on a Tuesday
Clean : 2 @ 58%, 2 @ 63%, 2 @ 68%, 2 @ 73%, 2 @ 78%, 2 @ 83%

Jerk : 4 @ 58%, 4 @ 63%, 4 @ 68%, 4 @ 73%, 4 @ 78%, 4 @ 83%

Barbell Bent Over Row : 10-10-10