Threshold Training Cycle: Week 10 of 10, Wednesday (Volume Deload/Testing)

Gymnastics*
Bar Muscle-ups + Thrusters (45/35)
6 + 20
8 + 15
10 + 10
Rest 2 Minutes and Repeat
*Move at a steady pace through this workout. 70-75% Effort.

Conditioning
2 Rounds
8 Hang Power Cleans (135/95)
10 Alternating Front Rack Lunges
8 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes- 
2 Rounds
6 Hang Power Cleans (185/130)
8 Alternating Front Rack Lunges
8 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes- 
2 Rounds 4 Hang Power Cleans (225/155)
6 Alternating Front Rack Lunges
8 Bar Facing Over-the-Bar Burpees

Row
For Time 1000 Meter Row
Immediately Followed by a 20-30 Minute Easy Row

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