Warmup
5-8 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
2 Rounds
3 Hang power clean
3 Front Squat
3 Shoulder to overhead
3 Power snatch
Workout Notes
The rep count looks low but by the time you get to the bar facing burpees you are going to feel how far you have moved the barbell both up and down.
16 reps are completed before you set foot on the run! So be prepared to have a little jello legs as you take off and run accordingly so you can get right back to the barbell and begin the power snatches.
Workout
4 Rounds for time of:
4 Power Snatches
4 Power Cleans
4 Shoulder-to-Overheads
4 Sandbag/dumbbell/kettlebell Facing Burpees
Run, 400 m
Accessory
For 2 min each
Box hamstring stretch
Wall calf stretch
and then
Warm-up: done.
Workout: 12:57
Had to modify, my left shoulder is still incredibly painful with any pushing, and i can’t raise it overhead at all.
* P. Snatch: right arm, #35 dumbbell.
* P. Clean: this was doable with both arms #65.
* S-2-OH: right arm: #35 dumbbell.
* Subbed F. Squats: #65
* Subbed 2 min assault bike. 14 inches of snow out- no more running for a while!
Dan, is there a “formula” to correlate running distance to biking distance (or times), and rowing distance?
Thank you!