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
Part A: On the 2 minutes x 8 work up to a heavy clean
Part B: Open 19.5
33-27-21-15-9
Thrusters 95/65 and C2Bs