Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 5 min x 4
(Last 200 was 1:50-1:55 couldn't get sub 1:50)
Finishing between 4:00-4:03
C. Overhead Carry (with chanins hanging) x 100' rest 2 minutes x 4 sets
Finishing between 4:00-4:03
PM
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
105# x2
110# x3
115# x3
(Hang snatches were all from high hang position)
B. Back Squat - 3 reps Every 3 minutes x 12 minutes (4 sets) @ 80-85%
B. Back Squat - 3 reps Every 3 minutes x 12 minutes (4 sets) @ 80-85%
Done @ 235#
C. Overhead Carry (with chanins hanging) x 100' rest 2 minutes x 4 sets
*all with 26# hanging kbs
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