241003

Friday 10/04/2024

Ruck Version
While Wearing a RUCK or WEIGHT VEST
1 Mile Run
Then...
30 Dumbbell Hang Power Clean & Jerk
120 Air Squat
30 Dumbbell Hang Power Clean & Jerk

Suggestions
Men: 20-30# Ruck/Weight Vest | 30-40# DBs
Women: 10-20# Ruck/Weight Vest | 15-25# DBs
Goal: Mile: 7-13 Minutes Total: 17-25 Minutes

Scaled: 20 lb. Weight Vest, 40 lb. Dumbbells
Mile Time: 10:07
Total Time: 23:46

Warm-up 10 minute row: 2299m, 2:10.4/500m