BARBELL / Accessory / Skill
1)Clean Dead + Hang Clean High-pull, 2@60, 2@70, 2@80, 2@90, 2@100% of 1 RM max Clean
2) Prone I, Y, T, PVC, 5×5
3) Dips, 5×5-10 (ring or matador, strict or jumping)
4) Skill: Rowing – how to row using the four positions of the stroke.
a) Catch – arms long, hands relaxed, knees under arms, heels connected, press thru mid foot, flat back (body at 1:00 position), shoulder protracted, hips behind shoulders, should feel like a compressed spring
b) Drive – brace thru midline, drive thru legs (60%), swing hips open (30%), body at 11:00 position, arms snap in (10% of the stroke)
c) Release – immediately push away, close hips & load posterior chain, knees bend, glide up to the catch
d) Recovery – arms 10%, hips 30%, legs 60% of recovery time
Speed & efficiency when rowing comes from good positions.
BODY-WEIGHT ONLY
For time / 12 cap / Max Effort 2K Row
CONDITIONING
For time / 20 cap / Any order
60 Deads 115/80 | 95/65
50 Knee-ups / Rx+ = T2B
40 Back Squats 115/80 | 95/65
30/20 Cal Bike
20 Shoulder Press 115/80 | 95/65
10 100m Run + 3 Burpees
KICKER
For Time:
21 Hang Power Clean 95/65 | 75/55
15 Lateral Burpee over bar
9 Pull-up