Oly
Skill – Rowing Tips & Technique*

6x5 cleans

WOD

Row 300m
4 max effort intervals
3 min rest between efforts

Strength

Strict dips

6x5
E2MOM

WOD

3 rounds 5 min on / 2 min off
9 thrusters 95/65
9 C2B pull ups

Strength

Deadlifts

6x5
EMOM for 6 min

WOD

For time:

4 rounds
10 cleans 155/105
5 jerks

Strength

Front Squat

6x5
EMOM for 6 min

WOD Randy

For Time

75 power snatches

Strict pull ups AHAP

6x4
E2MOM

WOD

For Time

5 Rounds w/ a partner
8 bench press
20 KB swings
5 rounds each

EC: 50 BB curls NFT

Accessory

Option 1: Go Solo & Do All the Reps
Option 2: “Dirty 25” – Team of 2, Split the Reps

Option 1:

50 Box Jumps, 24”
50 Jumping pull ups
50 American Kettlebell Swings (35/25)

Oly

Power Clean

6x4 @ 70%

WOD

15min AMRAP

15 Deadlift (225/155)
15 Toes-to-Bar
15 Handstand Pushups

SKILL

Rope Climbing Progressions

WOD

18min AMRAP

400m Run
1 Rope Climb

Strength

Dips

6x3 As Heavy as Possible

WOD

3 Rounds of 3mins on/2mins Rest

40 Double Unders (80 singles)
12 Push Ups

Strength

Deadlift

6x4 @ 50-60%
EMOM for 6 mins

WOD

E3MOM for 21mins
12 Overhead Squats (95/65)
12 Burpees