Strength:
A) EMOM x 8 min: Power Clean + Clean + Power Jerk: 1+1+3 all TNG @ 70% x 4 min, 75% x 4 min
B) DL: 5 sets of 5 @ one heavy weight between 70%-75%, rest as needed, use steel if available
Skill:
A1) Strict Press x 8 x 3 sets @ 31X3 tempo, rest 90 sec
A2) Strict Pullups x ME UB x 3 sets, rest 90 sec
Conditioning:
2k Row Time Trial. For all the rowing we have done. This should be a massive PR. Make all that work count!
Here’s a basic plan for 2K Time trial: 10 hard strokes right out of the gate to get the flywheel moving, settle into a hard but holdable pace (likely your best 2k pace ever) until 1250m. Then increase stroke rate and pace enough to make your uncomfortable. At 300m-250m left, hit the gas pedal. The last 100m should feel like the longest 20 seconds of your life.
Here’s some more info on the 2k from Concept 2: http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/