Tuesday – July 28

5 Rounds


12/10 Cal Row

8 Power Cleans (135/95)

12/10 Cal Row

8 Shoulder to Overhead (135/95)

12/10 Cal Row

8 Deadlifts (135/95)


*Barbell movements should be unbroken for most of the workout (fast singles on cleans are fine)

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This looks like a super long grind, but I want you to challenge yourself on the pace by being aggressive on the rowing and knowing you can be close-to-unbroken on the barbell. Is sub 15:00 possible? Lets go.

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SUGGESTED WARM UP:

  1. 5 Barbell Good Morning + 5 Behind the Neck Push Press – 2x
  2. Stretch and mobilize front rack/thoracic
  3. 4-8-12: Cal Row (Rest 30 seconds between sets) – aggressive pace
  4. Stretch and mobilize low back/hamstrings
  5. 3 Sets – 3 Cleans + 3 Shoulder to Overhead + 3 Deadlifts (working up to workout weight)

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