On the 3 minutes x 7 rounds -
11 WB 20/14,
9 deadlifts (155/105), 7 hang cleans, 5 jerks,
4/2 MU
On the 3 minutes x 7 rounds -
11 WB 20/14,
9 deadlifts (155/105), 7 hang cleans, 5 jerks,
4/2 MU
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