On a 25-minute clock, 5 rounds of:
-Row for 50 seconds, rest 10 seconds
-Row for 40 seconds, rest 20 seconds
-Row for 30 seconds, rest 30 seconds
-Row for 20 seconds, rest 40 seconds
-Row for 10 seconds, rest 50 seconds
Scaling:
Intermediate do 4 rounds on 20 min clock
Beginner do 3 rounds on 15 min clock
3 Rounds
-Row
-Burpees
-airdyne
-DU’s
-Rest 2 min
2 minutes max reps per movement.
30 seconds rest between movements.
For example: row for 2 min, rest for 30s, burpeefor 2 min, rest for 30s, airdyne for 2 min etc.
1. Three Position Snatch:
2×1 @ 45%
2×1 @ 50%
2×1 @ 55%
2×1 @ 60%
2×1 @ 65%
2×1 @ 70%
2×1 @ 75%
2×1 @ 80%
2. Three Position Clean & Jerk:
1 @ 45%
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%