7 rounds of 45 seconds of work followed by 90 seconds of rest - 30 DU + AMRAP 50/35 DB OH lunge steps. Followed by 7 rounds (also of 45 seconds) of 16 reps of 50/35 DB snatch + AMRAP T2B
7 rounds of 45 seconds of work followed by 90 seconds of rest - 30 DU + AMRAP 50/35 DB OH lunge steps. Followed by 7 rounds (also of 45 seconds) of 16 reps of 50/35 DB snatch + AMRAP T2B
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