Lower Back SMR (5 min)
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Rowling Game in Partners
(Goal of the game is to row as close to exactly 100m as possible, every meter over/under is a burpee for both you and your partner (ie the rower stops at 97m you will do 3 burpees; the rower stops at 105m you do 5 burpees. Reset rower before each bout. Each partner will go 3 times)
x3
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Power Clean Review
12 minute AMRAP
200m Run
5 Power Cleans 225/155->185/135->155/115->
135/95->115/85->Hang->Kettlebell Swings
15 Box Jumps 24/20->20/14->Step-up
Move quickly and keep breathing hard (90%+ Hr) through the movements up until the power cleans, these should be heavy and quick singles. Emphasis on QUICK, do not let the weight of the power cleans stall the workout. Use MAP to help determine weight for power cleans. If still on hang power cleans or below for weightlifting level then scale to hang power cleans.
Tabata Double-unders
Rest 1 min
Tabata Side Plank; Alternating Sides
Rest 1 min
Tabata Plank on elbows
Those who are competent at Double-unders should try to go unbroken on each interval, otherwise use the time as practice. Athletes need to fight the burn on the planks and hold on for as long as possible.