550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 3 of squat snatches, up to something that is heavy for you.
pullup warmup after each set
Workout (start this at 45 past the hour)
9-7-5 reps for time of:
squat snatches, 135 lbs/95 lbs/65 lbs
4:1 pull-ups to muscle-ups if you can’t do muscle-ups
EMOM for 20 minutes of:
1 squat clean + 1 front squat
Do the endurance workout.
10 x 500 meter row on the 2:00 rest interval
Try to hold your 2k race pace for each row.