A. Stroke pyramid: 10/20/30/40/50/40/30/20/10
- Row 10 strokes hard followed by 10 light. Then Row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. Keep stroke rating at 22-24spm on the hard intervals. Please log in total distance plus the 1500 meters below here: http://log.concept2.com
3 rounds for time of:
- 500m Row
- 12 Deadlifts @ bodyweight
- 21 20-inch Box Jumps
Prep and scale as follows:
- Skill and Build Deadlift
- Take 12 minutes to work up to a moderately heavy touch-and-go Deadlift triple then strip for WOD.
A. 1 Power Clean Complex every 2:30 for 5 sets of:
- Hang Power Clean + Push Press + Split Jerk @ 60%, 65%, 70%, 75%, 80%
If % are too much for push press then scale back, last set should be tough but not a fail.
B. 1 Snatch Complex every 2:30 for 5 sets of:
- Snatch Grip Deadlift + Pause at Position 2 + Pause In Poisition 1 + Hang Power Snatch @ 60%, 65%, 70%, 75%, 80%
In this drill athlete will Snatch-grip Deadlift weight into Position 1 Pause, then hinge to Position 2 Pause, then come back into Position 1 Pause, then complete a fluid Hang Power Snatch. Purpose is to drill positions of Hang Power Snatch before going full speed.
C. 3 sets resting 60 seconds between legs of:
- 8 Front Rack Bulgarian Split Squat each leg @ 21×1 Tempo
D. 3 sets resting 60 seconds after each set of:
- 12 Dumbbell Tricep Kickbacks per arm