WARMUP
partner-up to row
2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25
2 athletes pair up and share a rower.
a1 row while a2 rests then switch
the entire time rowing athletes need to manage their SPM between 21-25
rd1 5 cal row
rd2 10 cal row
rd3 15 cal row
3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold
PRESS From The Rack
objective is to establish 1RM for Strict, Push, Jerk PRESS
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
WcG Sprint
8 RFT
8 pull ups
8 KB snatches
8 cal bike
8 pull ups
8 KB snatches
8 cal bike
if time permits - coaches choice
