400M run
15 snatch at 155/105/115/85
400M run
rest exactly 5 minutes then...
3 rounds of
15 bar hop burpees
and 15 deadlifts at same weight
Powerlifting Program:
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
*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%