Wednesday 06/15/22

“Active Recovery/OpenGym”

SkiErg Intervals

500m SkiErg

Rest 1:1

750m SkiErg

Rest 1:1

1000m SkiEeg

Rest 1:1


50/35 Calorie SkiErg Sprint


8 Rounds

20” Hanging Knee Raises

10” Rest

20” Wall Plank

10” Rest


Rope Climb

3×5 Lying Floor Pulls

3×5”-10” Dead Hang

3’-5’ Seated Foot Hook 

3×3 Jumping Foot Lock

5×1 Single Pull

1 Full Rope Climb



A. Heavy Clean Complex

3 Power Cleans + 2 Hang Power Cleans + 1 Jerk

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Clean and Jerk

1-3: 3×60

4-6: 2×70

6-9: 1×80

– keep form throughout Emom 

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