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Spin Move

Compare to 11/16/2020 and 2/20/2020.

Use this chart to find the 500m split pace necessary to reach your desired 2000m completion time:

https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf

PERFORMANCE

21-15-9 reps for time:

Power Snatches (95/65 | 75/55 | 45/35)

Pull-ups (Banded | Jumping)

FITNESS

21-15-9 reps for time:

Hang Power Snatches (75/55 | 65/45 | 45/35)

Pull-ups (Banded | Jumping)

HEALTH

15-12-9 reps for time:

Hang Power Cleans (75/55 | 65/45 | 45/35)

Jumping Pull-ups (Ring Rows | Bentover Rows)

*10 Min Cap.

Talk with a coach about your goals, get the plan to achieve them.