1. Snatch Complex
1RM Snatch + Hang Snatch
2. Squat
1RM Back Squat
1RM Back Squat
3. Row
500m easy
500m hard
500m easy
500m hard
100 Double Unders
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.
500m easy
500m hard
500m easy
500m hard
100 Double Unders
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.
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