Strength
Deadlift
2 X 4 @ 80%
1 X 2 @ 85%
1 X 1 @ 90%
1 X 1 @ 95%
Workout
“Ripcord”
1km Row
10 Clean and Jerks
500m Row
5 Clean and Jerks
250m Row
3 Clean and Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#
“Partner Ripcord”
In Teams of 2:
Row 2km switch every 250m
20 Alternating Clean & Jerks
Row 1km Switch every 250m
10 Alternating Clean & Jerks
Row 500m Switch every 250m
6 Alternating Clean & Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#
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