Tim 141117

Warmup
Jump Rope & Med Ball Cleans

Part I: Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

+ 1 Set of Max Reps 85%
Part II: 8 Min EMOM
3 Speed Deadlifts @ 60-65%
Part III: Every 2 minutes, for 10 minutes (5 sets):On the C2 rower:Pull a sub-1:35/500-m pace for as long as possibleRest 3 minutesPull a sub-1:40/500-m pace for as long as possibleRest 3 minutesPull a sub-1:45/500-m pace for as long as possibleRest 3 minutesPull a sub-1:50/500-m pace for as long as possible