Warm up: 1000m row increasing speed
Row: MAS (Max Aerobic Speed) test – For time 2000m
Metron 15 min AMRAP
KB Snatch 24/16
Burpee Boxjump
Cal Row


”Hard Pass”
Teams of 3
100/70 Calorie Row
100 Deadlifts 61/43kg
80/60 Calorie Row
80 Hang Power Cleans 61/43kg
60/45 Calorie Row
60 Front Squats 61/43kg
40/30 Calorie Row
40 Push Jerks 61/43kg
20/15 Calorie Row
20 Clusters 61/43kg

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. Again, ideally finding partners who are using the same weights, but having multiple barbells to accommodate different athletes is totally ok.