Row 1km at your 5 km pace
Rest 2 mins
x 3
Row 500m at your 2km pace
Rest 1 min
x 3
A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS
Row 1km at your 5 km pace
Rest 2 mins
x 3
Row 500m at your 2km pace
Rest 1 min
x 3
A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS
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