Fitness
A) 10 min EMOM:
Evens: Unbroken T2B/K2C x 4 – 12. Aim for consistency.
Odds: KB Clean x 10 (alternating hands)
B) In Pairs, split evenly:
Row 1000m
50 Burpee Row Hops
Row 1000m
50 Renegade Rows (20/15kg)
Row 1000m
Performance
A) 10 minute EMOM
Power Clean x 3 @70% of 1RM
B) As Fitness
A) 10 min EMOM:
Evens: Unbroken T2B/K2C x 4 – 12. Aim for consistency.
Odds: KB Clean x 10 (alternating hands)
B) In Pairs, split evenly:
Row 1000m
50 Burpee Row Hops
Row 1000m
50 Renegade Rows (20/15kg)
Row 1000m
Performance
A) 10 minute EMOM
Power Clean x 3 @70% of 1RM
B) As Fitness
