A) Front squat
6 x 2 @80%
B) EMOM 10
Odd: partner 1 AMCAP row (calories)
Even: partner 2 AMCAP row (calories)
You should be going all out during your 5 intervals. You will rest while your partner rows. Keep track of the number of calories YOU rowed for use in part D. The harder you row, the more burpees your partner has to do!
C) Rest
60 seconds
D) Burpees
You will complete, for time, burpees equal to the number of calories that your partner rowed during Part B. If you are the odd man out, you get to do burpees equal to the high score set on the erg in your class!
Oly
Jerk behind the neck – heavy single; then 3 x 1 @ 80% of HS (heavy single)
Power snatch – 5 x 3 @ 65%
Push Press – 5 x 3 @ 70%
Again, you should be working up to these percentages. Start light, focus on form, add a little weight, do some reps, add a little weight, and so on. Written as SETS x REPS
Gymnasty
Skin the Cat 3 x 3
Front Lever Holds 5 x 0:12′s
Iron Cross Holds ( 5 x 0:06′s) scale with arms in straps
4 x 12 Strict Pull-ups