Wednesday 21.02.2018

Fitness: OTM x 16 (4 Rounds)
min 1: 12/10 Calorie Row
min 2: 6 Power Cleans 95/65
min 3: 50 Skips
min 4: 15 AbMat Situps
Competition: OTM x 16 (4 Rounds)
min 1: 15/12 Calorie Row
min 2: 6 Power Cleans 155/105
min 3: 40 Double Unders
min 4: 20 AbMat Situps
Performance: 1) Pausing Power Clean Complex (knee/pockets/catch)
Every 1:30 x 7 Sets: 1 Pause Power Clean + 1 Power Clean
(63/66/69/72/75/75/75%)
2) OTM x 16 (4 Rounds)
min 1: 18/14 Calorie Row
min 2: 6 Power Cleans 185/135
min3: 50 Double Unders
min 4: 20 AbMat Situps
3) 10:00 Recovery Bike