Part A:
5 rounds of
15 WB 20/14
15 Power cleans
Part B: Row 2000m for time
Part A:
5 rounds of
15 WB 20/14
15 Power cleans
Part B: Row 2000m for time
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