• Daniel LaPointe

Friday, April 6


45 Seconds Easy Row Active Spidermans 30 Seconds Medium Row Active Samson 15 Seconds Faster Row Push-ups to Down Dog

Rowling (AMRAP - Reps)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

Clean (Emom x 16)

On the Minute x 16 (4 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest

Jerk Complex (5 x 3-2-1)

5 Sets of the Complex: 3 Front Squats + 2 Push Jerks + 1 Split Jerk

Metcon (Time)

3 Rounds: 25 Calorie Row 21 Burpees 15 Shuttle Run / Bike 12 Power Clean and Jerks (95/65) rest 3 minutes between

Shuttle = 15x10 meters

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