130122 ~ Cycle Through!!

Strength:

Skill:

Clean and Jerk Cycle ~ Compare to 140110
AMRAP in :30, rest 1:30 x 24 min
3 rounds at 205/145 or 85%
3 rounds at 185/135 or 80%
3 rounds at 155/105 or 75%
3 rounds at 135/95 or 65%

This cycle will be a staple in our open prep! Focus on T&G reps and improving our cycle from 2 weeks ago!

Rest 5 min

then...

Complete 5 Rounds for Time!

30 KB Swings, (50/35#)
15 Lunges (95/65#)
7 Power Snatches (95/65#)

Cash Out

5x1:40 on, :20 off
This is a preset setting on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Ladies:  420m each interval


 

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