32 DU,
then 9 rds of
2 sq cleans 255/155
11 bar hop burpees
145 drop lunges
finish with another 32 DU
32 DU,
then 9 rds of
2 sq cleans 255/155
11 bar hop burpees
145 drop lunges
finish with another 32 DU
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