A: On the 30 seconds x 20
One full clean at 70% of your 1 RM C&J
B: Establish a 5 RM bench press
A: On the 30 seconds x 20
One full clean at 70% of your 1 RM C&J
B: Establish a 5 RM bench press
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