Week #1
A: Establish a 6 rep max Then drop 20 % and perform a 3x6
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6
Week #1
A: Establish a 6 rep max Then drop 20 % and perform a 3x6
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6
Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50
Then rest 3:00 minutes
Part B:
90 seconds on 45 seconds off X 5
200m run
8 DB snatch 70/50
AMRAP RMU
Then rest 3:00 minutes
Part C:
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees
*Score each AMRAP separately