Warm Up: 500m row, 2 rounds of: 5 deadlifts, 5 hang power cleans, 5 cleans, 5 snatch (empty bar)
Skill: Rope climb, spend 15 min working on the skill
1 rope climb, 8 turkish getups on each arm at 35lbs
Conditioning: Max effort Sprints:
- 5 x 500m Rower
Rest as needed between attempts
2:00, 2:00, 1:57, 1:58, 1:56
I almost puked on my last sprint, and I was totally suprised that I got my best time during that round. This was a hard workout, and my heart was pounding like crazy for like 2 minutes afterward. I rested about 3-4 minutes between each sprint.
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