For time with one minute rest after round:
200m round
21 BJO 24"/20"
15 C2Bs
9 DB Hang squat cleans 50/35
Rest 1 mins
x 4 rounds
For time with one minute rest after round:
200m round
21 BJO 24"/20"
15 C2Bs
9 DB Hang squat cleans 50/35
Rest 1 mins
x 4 rounds
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