Strength:
1: 10 Rounds (20 Minutes) – EMOM, perform:
-Odd minute: 3x hang squat clean thruster (Work up to max triple for the
day)
-Even minute: 30 second max rep burpee over barbell
Work Capacity: Complete as many reps as possible in 12 minutes of:
-5x deadlift (82,5kg/56kg)
-10x box jump (24in/20in)
-10x deadlift (82,5kg/56kg)
-10x box jump (24in/20in)
-15x deadlift (82,5kg/56kg)
-10x box jump (24in/20in)
-20x deadlift (82,5kg/56kg)
-10x box jump (24in/20in)
*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes
are up.
Conditioning: Complete 50-40-30-20-10 reps for time of:
-Row (Calories)
-Rest 2 minutes
*Hit this at threshold pace, hence why I’m giving you full recovery.
Goal is to give you a reference in exactly how far and how long it takes you to
hit each of the prescribed about of calories on the ERG.
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