Saturday, March 7
rx
For time with a partner:
21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
intermediate
For time with a partner:
21 hang power cleans (75/115 lb)
15/21-cal row
15 hang power cleans (85/125 lb)
10/15-cal row
9 hang power cleans (95/135 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
beginner
For time with a partner:
12 hang power cleans (35/45 lb)
9/12-cal row
9 hang power cleans (40/55 lb)
7/9-cal row
6 hang power cleans (45/65 lb)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
12 box jumps (8/12 in)
9/12-cal row
9 box jumps (8/12 in)
7/9-cal row
6 box jumps (8/12 in)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
Skill Work
Pre-workout strength
Every 1:30 for 5 sets:
3 hang power cleans