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
A: 3 min on, 1 min off x 2
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)
Rest 3 mins
B: 2 min on, 1 min off x 3
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)
Rest 3 mins
C:1 min on, 1 min off x 6
AMRAP and pick up where you left off
24 WBs
12 T2Bs
6 full snatch (155/105)