Workout:
8 sets Every :90
A. Sets 1-4
Build up to a heavy double power clean + 1 jerk
B. Sets 5-8
1 Squat clean
1 Front squat
1 Jerk
Decrease each set
(Build up for A, then deload for B)
Metcon:
5 sets
Row 500 meters
Rest 2 minutes
These are all max effort 500 meter rows. If you are going all out on the row you should need to 2 minutes rest
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