Strength
Every 3:00 – 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95% Paused Front Squats (3 count pause in bottom, no bounce to stand)
Conditioning – 30:00 cut
5 rounds of:
Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#
Rest 1:1 or 3:00
Posted by 410 Fitness & filed under Workout of the Day.
Strength
Every 3:00 – 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95% Paused Front Squats (3 count pause in bottom, no bounce to stand)
Conditioning – 30:00 cut
5 rounds of:
Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#
Rest 1:1 or 3:00
10 Rounds of:
7 DB Thrusters 7 Push Ups 7 Burpees
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CPR/AED
USA Weightlifting Level 1
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