Tricky pacing work…



1:00 Row or Bike for Cals (Set a sustainable pace)

6 Snatches @ 65-70% (95/135# cap)

12 Toes 2 Bar

1:00 Row or Bike (Match pacing)

9 Push PRESSES (Same loading)

18 Knees 2 Elbow

1:00 Row or Bike (Match pacing)

12 Cleans (Same loading)

24 Med Ball Sit Ups (14/20#)

* 20 minute AMRAP for identical 1:00 row/bike paces


You pick how you approach the stuff between rows, but you then need to “gear down” and be able to do the same row/bike pacing you set initially on the 1st minute…



3 Position Bicep Curls (3 reps each)

Single Leg Calf Raises (10ea)

Bent over reverse flys (10 total)

* 2-3 sets on your own time trying to increase difficulty each set

Justin VanBeek

Written by: Justin VanBeek

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