– The order shows (row, wallball, burpee) is likely the most efficient order to go in because it involves the least interference. – Choose a strategy that is going to help you stay moving. Some Potential Strategies: –

10 Rounds: 15/12 Cal Row – 12 Wallballs – 9 Burpees –

6 Rounds: 25/20 Cal Row – 20 Wallballs – 15 Burpees –

5 Rounds: 30/24 Cal Row – 24 Wallballs – 18 Burpees –

3 Rounds: 50/40 Cal Row – 40 Wallballs – 30 Burpees –

Big Row – Rounds of Wallballs + Burpees – Rest of Row –

All of The Row – Rounds of Wallballs + Burpees – Rounds of Wallballs + Burpees – All of The Row – Unpartitioned

Power or Squat

Start working set around 50%

Working to a heavy single

Start first working set around 65%

Start your first working set around 65%

Cash – In 60/45 Calorie Bike

5 Rounds:

10 Power Snaches 75/55

3 Rope Climbs

Cash – Out 60/45 Calorie Row

RX Power Clean 95/65 & 10 C2B

4 Sets:

1 Squat Clean+ 1 Hang Squat Clean from below the knee + 1 Hang Squat Clean from above the knee + 1 Jerk

Rest 2-4 Minutes Between Sets

: 75-80% of 1RM Squat Clean

Focus on technique through the different positions as well as speed/explosiveness. Move quickly and aggressively with sound technique. This is one full unbroken set.

The Jerk can be split or push.

Goal is 2:30-3:00 on the bike each time and 7 minutes to do 5 Rounds.

– Let’s aim to complete the double unders in 1-2 sets each round. If you take a break, try to keep it 10 seconds or less. – Try to hold onto the ball for sets of 10 or more in this workout. The key here is to keep your breaks short. Try to keep breaks 10 seconds or less.