8min AMRAP rest 4 minutes then 1 mile run. For the AMRAP - 4 squat cleans at 225/155, 8 bar hop burpees, 12 T2B. Score the AMRAP and the run separately
8min AMRAP rest 4 minutes then 1 mile run. For the AMRAP - 4 squat cleans at 225/155, 8 bar hop burpees, 12 T2B. Score the AMRAP and the run separately
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