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Every 2 minutes, for 16 minutes (8 sets) of:
Squat Clean + Squat Clean + Jerk
*Sets 1-3 – 80-85%
*Sets 4-6 – 85-90%
*Sets 7-8 – 90-93%
Rx
“Fran Sandwich”
For time:
1000 Meter Row or 800m run or 25 Burpees box jump over or 300 Double Unders
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (43/29 Kg)
Pull-Ups
immediately followed by…
800 Meter Run or 1000 Meter Row or 25 Burpees box jump over or 300 Double Unders
Scaled
For time:
1000 Meter Row or 800m run or 25 Burpees box jump over or 300 Double Unders
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (30/20 Kg)
Pull-Ups
immediately followed by…
800 Meter Run or 1000 Meter Row or 25 Burpees box jump over or 300 Double Unders
Basic
For time:
500 Meter Row or 400m run or 15 Burpees box jump over or 200 Single Unders
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (20/15 Kg)
Banded Pull-Ups / Ring Row
immediately followed by…
400 Meter Run or 500 Meter Row or 15 Burpees box jump over or 200 Single Unders
Motivation.
Le sfide sono ciò che rendono la vita interessante… Superarle è ciò che le dà siginificato.
(Joshua J. Marine)
