Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Posted to comments total load successfully lifted over the course of the six sets – total of 30 possible reps.

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
For the 5 weeks of the Open, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra,

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than on March 14, 2017)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

A.
Build to today’s 2-RM…
One and a Quarter Front Squat

B.
Take 15 minutes to build to today’s heavy:
Power Jerk + Split Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
Every 6 minutes, for 18 minutes (3 sets):
25/15 Calorie Assault Bike
10/7 Muscle-Ups
400 meter Run
12 Strict Handstand Push-Ups to 4″/2″ Deficit

D.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible)
Rest as needed