Back Squat
In 14:00 establish a heavy single
ATHLETES NOTE: A heavy single doesn't always have to be a PR but it definitely can be if things are feeling good. Take your time during the build and get in plenty of warm up reps.
4x 2 Minute AMRAPs / 2:00 Rest
200m Run
Max Hang Squat Cleans 135/95
10 Rounds of:
Row 250m
Rest 1:00
Complete in negative splits
*(Negative splits means start slower than normal, but get a little faster every round.)
Barbell Bent-over Row: 3 sets, 8-12 reps (rest 1-2 min.)
Lat pull-down: 3 sets, 8-12 reps (rest 1-2 min.)
Seated Row: 7 sets, 8-12 reps (rest 30 sec.)
Standing Calf Raise: 3 sets, 8-12 reps (rest 1-2 min.)
Seated Calf Raise: 7 sets, 8-12 reps (rest 30 sec.)