6.3.24 Workout of the Day

Congrats to Rick, Christian & Eric, on taking 1st place at Atlantic Coast Classic!

Barbell
Conditioning
A. 6 Rope climbs
into
3 rounds of
10 OHS (95/65)
10/7 Calorie Ski or Bike

Rest 3 minutes

B. 30 OHS
into
3 rounds of
2 Rope climbs
10/7 Calorie Ski or Bike

Rest 3 minutes

C. 30/24 Calorie Ski or Bike
into
3 rounds of
10 OHS
2 Rope climbs

Interval
Conditioning
2 rounds
In a 8:00 min window
800 m run
into
AMRAP
16 DB Alt Snatch (50/35)
20 Jumping Lunges

Rest 2 minutes

In a 8:00 min window
1000/800 m row
into
AMRAP
16 DB Alt Hang C&J (50/35)
20 abmat sit-up

Rest 2 minutes