MERCOLEDI 16.10.24
Strength)
Every 1:30 x 7 sets:
3 Hang Cleans @ 75% 1RM
Conditioning)
12’ EMOM for max reps:
1) Cal Row
2) Power Cleans 60/40kg
3) Wall Climbs
4) rest
GIOVEDI 17.10.24
ENDURANCE
Teams of 2
Every 4:00 x 6 rounds
Buy-In 400m Run (together) alt. 2 rounds of “Cindy” (Syncro)**
Then Max Cal Row IGYG until you reach 150/120.
**400s alt. 2 rounds faster than 2:00 or the Rower’s monitor will switch off!