Warm Up: Row 500m, then 2 to 3 Rounds - 5 deadlift, 5 power clean, 5 front squat, 5 push press, 5 back squat, 5 push up, mobility and stretching between rounds
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Strength: Work up to 85% of your 1 RM clean and jerk.
Then 10 rounds, EMOM, do
1 clean and jerk (85% of your 1 RM)
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WOD: Complete 5 rounds :
5 deadlift (275/225)
1 min max distance row
30 seconds rest
*This is one of those you should NOT be so concerned with blazing through. You're going to be doing heavy deadlifts and there will be transition time getting on the rower. So, the following is some incentive to make sure you're not rushing through anything.
**Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
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If time...Bonus...Core: 3 rounds - 15 WTD sit ups (45/25), 10 barbell good mornings (45 # bar)
--------
Strength: Work up to 85% of your 1 RM clean and jerk.
Then 10 rounds, EMOM, do
1 clean and jerk (85% of your 1 RM)
---------------
WOD: Complete 5 rounds :
5 deadlift (275/225)
1 min max distance row
30 seconds rest
*This is one of those you should NOT be so concerned with blazing through. You're going to be doing heavy deadlifts and there will be transition time getting on the rower. So, the following is some incentive to make sure you're not rushing through anything.
**Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
------
If time...Bonus...Core: 3 rounds - 15 WTD sit ups (45/25), 10 barbell good mornings (45 # bar)
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