11 January

Training Session (6a)

WITH A 32M RUNNING CLOCK 0:00-22:00 AMRAP OF:
*EVERY 6M, RUN 400M
*BALL/NO BALL OPTION 50/25 CAL BIKE 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB 30 OVER THE BOX JUMPS (24/20) 30 SB (50/30) 1M REST 23:00-32:00 AMRAP 1 HANG SQUAT CLEAN (155/105) 100M ROW 2 HANG SQUAT CLEANS (155/105) 200M ROW 3 HANG SQUAT CLEANS (155/105) 300M ROW 4 HANG SQUAT CLEANS (155/105) 400M ROW 5 HANG SQUAT CLEANS (155/105) 500M ROW 6 HANG SQUAT CLEANS (155/105) 600M ROW
*Team of 2 With Spencer
*2+9 Snatches
*6+104 Meters 1. 2 SEPARATE SCORES. ROUNDS AND REPS FOR PART 1 AND ROUNDS AND REPS FOR PART 2. 1 REP PER 100M ROW. 2. TEAMS OF 3. 3. IF SCALING THE HANG SQUAT CLEANS, RX LOAD AND DO 4:1 DL REPS FOR HANG SQUAT CLEANS, ROW STAYS THE SAME.