Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
- 3 x Power Clean
- 3 x Front Squat
- 3 x Strict Press
- 3 x Squat Clean and Jerk
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
- Row 500 Meters
- 5 x Clean and Jerk
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.