Endurance:
1000m Run
1000m Ski
1000m Run
1000m Row
For time
(20:00 cap)
Strength:
Power Clean
Every 2:00 on the minute:
4 @ 40%
3 @ 50%
3 @ 60%
2 @ 70%
Then every minute on the minute:
1 @ 75% for 4 Sets
1 @ 80% for 3 Sets
For quality
*Levels
- Intermediate/70+ Adv: 800m Run, 800m Ski, 800m Run, 800m Row
- Beginner/70+ Scaled: 600m Run, 600m Ski, 600m Run, 600m Row
Post results and experiences in the comments
RX. Finished right at the 20min cap
Freaking hottt out there!!! Should have came at 0530 :/
Got up to 125lbs on clean, felt pretty good once my HR finally came down some.
17:15Rx. That first 1K was 4:09. That might have been a little fast. ☠️
I felt good on cleans. I need to try for a new max. 80% didn’t feel that bad.
19:01 Rx
Runs were hard.
Worked up to 195# on cleans, felt good.
20:07 beginner numbers, this was a hot one!
Got to 93#’s on the power cleans, they felt light and easy! That was a fast emom changing those weights!