A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%