Back Squat- 5@70%, 4@75%, 3@80%, 2@85%, 1@90%... heavy max for the day. Focus on tight bracing and driving your upper back into the bar. Constant drive.
On the Minute x 16 (8 Rounds)
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans
Athlete’s choice on loading.
Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go.