In what is remaining of 20 min., perform AMRAP:
12 DB Hang Power Cleans (50/35 lb.)
7 Ring Dips
Our week is starting with a mixture of time and task priority: You’ll complete a 2-k Row to start your 20-min. workout. With the remaining time, you’ll hit up a pull-push, weightlifting/gymnastics, moderately weighted couplet. The intention today is to start pretty metabolic and finish with two movements that are more shoulder intensive.
The best strategy for accumulating as many reps and rounds as possible is to perform the 2-k Row at an aggressive, yet not all-out pace. Aim for 75-80 percent most of the time, and then ramp it up to around 85 percent for the last 500 m. Keep your grip relaxed and loose to preserve it for the Hang Power Cleans.
On the couplet, the DB Hang Power Clean will tax the upper body and pull, with the Dips being press-oriented. The Hang Power Cleans will elevate the heart rate with the use of the hips to assist the movement, while the Dips will give the lungs a break. This duality of movement will allow you to keep moving during this long time domain.
Choose a Hang Power Clean load with which you can perform unbroken sets for the first few rounds, and then break them up into no more than 2 sets thereafter. Dips will likely start out unbroken for 2 rounds or so, then you should have to break them up into a few sets once the shoulder fatigue sets in.
Everyone should aim to perform 1 round of the couplet every 60-90 sec. after the 2-k Row.