Workout of the Day
3 squat clean (185/125)
amrap pullups
REST 90s
Movements:
Hang Squat Clean | Pull-up (Kipping)
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Row 1000m
1K row time trial!! We went hard last week with 500m sprints, now we are “sprinting” the equivalent of an 800m run. Think about breaking this up into 3 sections: the first 250, the middle 500, and the last 250. The first 250 you want to come out pretty fast to get that flywheel moving, settle in for the middle 500, and then sprint to the finish! Try to maintain a pace that is less than 5s off your 500m time. So, if your 500m is 2:00, then try to maintain an average split of 2:05 or less for the 1k. Empty the tank here 
Movements:
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Barbell Bettys
Bench Press + Pendlay Row
4 rounds of 6-8 reps
1 round max reps
Movements:
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1 minute box jumps
1 minute kettle bell swings
1 minute rest
1:30 box jumps
1:30 kettle bell swings
1 minute rest
2 minutes box jumps
2 minutes kettle bell swings
1 minute rest
Movements:
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