Practice Double Unders for 15 minutes
Bulgarian Split Squat in Front Rack Position ( Demo )
5-5-5-5-5 @30kg
Five sets of:
Result: Double unders were OK. Front rack position could have been better, didn’t feel my elbows were up high enough but then did not have any issues with my wrists so not too bad. On the weekend with heavier cleans I felt much better about my elbows.
Push Press
5-5-5-5-5 @ 50kg
AMRAP in 10 minutes:
Result: 8 rounds.
Perform AMRAP in 12 minutes of:
Result: 10 rounds
Row 3000 meters
Rest 3 minutes
Row for one 8 x 20/10 tabata
Result: Finished 3000 meters in 12:45 maintaining a steady 4:15 per km / 28-30 strokes per minute. Rower damper was set to 10. For the tabata set the rower damper to 8 and completed 56 calories in the 4 minutes.
Back Squats
5-5-5-5-5 @ 70kg
For time complete the following: