A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
A:Bench press - At 70% of your 3 rep max 2x6, at 75% 3x4, at 77.5% 2x3.
B:Using the pace per 500m set in your 5km row last week
Row 2 minutes at pace ( - 4 seconds)
Rest 1 minute x 8
4:00 on 4:00 off X 4
AMRAP the following three movements
-Row
-DB Snatch 50/35
-Burpee over the rower
RD 1 = 21 reps/cals of each
RD 2 = 18 of each
Rd 3 = 15 of each
RD 4 = 12 of each
Score each 4 min AMRAP separately for total reps. Start back at the top after each 4 min of rest.