PART I: SPEED/STRENGTH 

Every 90″ For Nine (9) Minutes, Alternate Between
1 Hill Sprint
10/7 Cal Sprint on Rower

PART II: CONDITIONING

“Twister”

For Time:
1,000m (0.62 Mile) Run
2,000m Row
4,000m Bike (2.50 Mile Bike)

*Courtesy of MidwestMade
**Run will Start In Heats
***25 Minute Cap


OR


OLYMPIC WORKOUT


PART IA –  Five Minutes to Complete Two Sets of Shoulder to Overhead Complex at Increasingly Heavier Weights:
5 Push Jerks 5 Squat Jerks
5 Power Jerks

PART IB –  Five Minutes to Complete Two Sets of Split Jerk Complex at Increasingly Heavier Weights:
5 Behind the Neck Split Jerks 5 Jerk Balances
5 Pause Split Jerks

PART II –  Every Two Minutes for Ten Minutes Complete (5 Sets):
1 Pause Jerk + 1 Rebounding Split Jerk + 1 Split Jerk
*Keep it Light and Fast

PART III –   Every 90″ to Two Minutes Perform One Heavy Split Jerk From Rack
Complete Five to Seven Sets with No Missed Reps