02/06/2023 Monday’s Workout
by Ana Liston
WARMUP
ON A 6:00 RUNNING CLOCKโฆ
100m Row
5/5 Leg Swings
10 Walking Samson Stretches
5 Up-Down Broad Jumps
10 Elbow Punches
10 Empty BB High Pulls
10 Empty BB Muscle Cleans
100m Row
*Take a short break then transition toโฆ
FOR TIME *
500/400m Row
STRENGTH
Power Clean for load:
ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean
Week 6 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
500/400m Row
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-
*SET 1 – (135/95)
SET 2 – (155/105)
SET 3 – (185/135)
SET 4 – (205/145)
(Score is Total Reps of Cleans)
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