WHITEBOARD BRIEF

– Metcon: Conditioning today will eat your lunch if you let it. If it’s been a rough week, I strongly encourage you to partner with someone who is in the same boat as you and won’t push the pace too hard. Finish with some recovery work to let your nervous system relax before leaving the gym.

EMOM x10

2 touch-n-go power cleans
– emphasize speed and efficiency
– keep weight the same or small build, but prioritize quality

FOR TIME WITH A PARTNER

Buy in: 1K Row
then 5 Rounds:
20 Hang Power Cleans (135, 95)
20 Russian Swings (70, 53)
20 Toes to Bar
Cash out: 500 meter Row
*Split all reps evenly with your partner
– Goal: Challenging but sustainable pace on the rower, UB on all movements.

Rx+: (Ski in place of row) (155,105) (88,62)
L2: (115, 75) (53, 35)
L1: (75, 55) (44, 26)
TIME CAP = 19:00

RECOVERY

10 min Bike, Jog, Row at a conversational pace