Part A: Strict Press Find your 5 RM
Then drop 10lbs and perform a 4x4 at that weight
Part B: 4 RFT
200m run
2 rope climbs
8 DB power cleans 50lbs/35lbs
Part A: Strict Press Find your 5 RM
Then drop 10lbs and perform a 4x4 at that weight
Part B: 4 RFT
200m run
2 rope climbs
8 DB power cleans 50lbs/35lbs
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