Redline Team Day
A. Power Clean Cluster 2.2.2; build in 5 sets to max - NOT TnG - rest :15 between reps on clusters
B. Weighted Chinups - 7x3; ascending to near 3RM
C.
amrap 7 @comp pace
10 OHS (95/63)
10 box jumps (24/20) step down
10 T2B
rest 4 min
amrap 7@ - sustainable pace from start - consistency here on all movements
10 tng Power Cleans (95/63)
30’ HS walk
5 bar face burpees
rest 4 min
1700m Row @AFAP
directly into 10 min row @60% recovery
*throw mask on here if you have one
**Add On for the Day:
500m Row Repeats x 5 + :30 on :30 on work; for added breathing work. Keep this at aerobic efforts
B. Weighted Chinups - 7x3; ascending to near 3RM
C.
amrap 7 @comp pace
10 OHS (95/63)
10 box jumps (24/20) step down
10 T2B
rest 4 min
amrap 7@ - sustainable pace from start - consistency here on all movements
10 tng Power Cleans (95/63)
30’ HS walk
5 bar face burpees
rest 4 min
1700m Row @AFAP
directly into 10 min row @60% recovery
*throw mask on here if you have one
**Add On for the Day:
500m Row Repeats x 5 + :30 on :30 on work; for added breathing work. Keep this at aerobic efforts
