A: On the two minutes x 10 rounds work up to a heavy clean and jerk.
B: 20/10lbs up from your 8RM squat - 6x3 (optional)
A: On the two minutes x 10 rounds work up to a heavy clean and jerk.
B: 20/10lbs up from your 8RM squat - 6x3 (optional)
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