For time
3 rounds of
500m run
21 pistols
15 hang KB snatch 32/24/24/16
9 BJ 36/24/28/20
For time
3 rounds of
500m run
21 pistols
15 hang KB snatch 32/24/24/16
9 BJ 36/24/28/20
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6