Tuesday, Feb. 21

"Nash-Vegas"

3 RFT: Row Calories, Alternating Dumbbell Hang Clean & Jerks, Burpee Box Jumps, and Power Cleans

3 rounds for time of:

32/24 Row Calories

24 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs

16 Burpee Box Jumps, 24/20 in

8 Power Cleans, 185/125 lbs

Athlete Instructions

Time domain: 15-20 mins

Time cap: 20 mins

Notes

Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.

Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2 mins for all sets. Idea: Write your plan down prior to starting, and see how well you are able to stick to the plan.

L2: 3 rounds for time of:

25/20 Row Calories

20 Alternating Dumbbell Hang Clean & Jerks, 35/25 lbs

15 Burpee Box Jumps, 24/20 in

10 Power Cleans, 135/95 lbs

L1: 3 rounds for time of:

25/20 Row Calories

20 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs

15 Burpee Box Step-ups, 24/20 in

10 Hang Power Cleans, 50% 1RM