Monostructural Conditioning, Repeated Sprint Intervals
For time, in teams of 3:
Men: 7000 meters
Co-ed: 6500 meters
Women: 6000 meters
Damper set to position 3 today. 1 working, 2 resting. Work is divided in any pattern of choice.
Weightlifting Strength Test Under Fatigue
Immediately after the row, 6:00 to:
Clean & Jerk to a heavy single
Add heaviest lifts for 3 athletes
After-Hour Accessory Exercise, Midline & Balance Development
Midline: Accumulate 150 bicycle crunches.
Balance: Practice line-walking for 10 minutes.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check previous clean and jerk or jerk max; wear lifting shoes & belts, knee sleeves as desired.