A: Snatch complex - 2 power snatch + 2 OHS
On the 2 mins x 6 sets at 65%-80% of 1RM
B: Snatch pulls - from 1 " deficit - 4x4 at 90%
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
3x5 at 65%
A: Snatch complex - 2 power snatch + 2 OHS
On the 2 mins x 6 sets at 65%-80% of 1RM
B: Snatch pulls - from 1 " deficit - 4x4 at 90%
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
3x5 at 65%
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%