150713 Monday – Power Cleans & Rowing Baselines
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working on a weakness. Choose one – Overhead Squats, Double Unders, or Pull Ups
Strength: Power Clean 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).
Metabolic Conditioning: Rowing Baselines
500m Row for Time
1 Minute Rest
1000m Row for Time
Each Scored as two different workouts.
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 500m 1:30 – 2:30 minutes. 1000m 3:30 – 7:00 minutes
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: 5 Rounds of ‘Cindy’
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