Part A: Work up to a heavy snatch
Part B: 9-7-5 MU and Full Snatch 135/95
Part A: Work up to a heavy snatch
Part B: 9-7-5 MU and Full Snatch 135/95
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