A: Deadlift
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%
B: Accessory - 3x12 single arm heavy rows
C: Rowing week #1
2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between
A: Deadlift
2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%
B: Accessory - 3x12 single arm heavy rows
C: Rowing week #1
2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between
12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs
rest 2 minutes
8 rounds switching ever round
8 clean and jerks 135/95
8 ring dips
Rest 2 minutes
6 rounds switching every round
6 Power snatch at 135/95
6 BM