Rowmaggedon
5K Row (300/240 cal bike)
*every 3MOM
10 Ring Dips
10 1-arm DB Hang Clean and Jerks 50/35
*start with ring dips and hang clean and jerks first at 0:00
*30 minute cap
30 Minutes of Cardio
:)
Weightlifting
10 Rounds Every :75
Snatch Pull + Hang Snatch Below Knee
1. 60%
2. 65
3. 70
4. 75
5. 80
6. 70
7. 75
8. 80
9. 80+
10. 80+
10 Rounds Every :90:
Clean Pull + Hang Clean Below knee
1. 60%
2. 65
3. 70
4. 75
5. 80
6. 70
7. 75
8. 80
9. 80+
10. 80+
Back Squat
5x2 - Working to Moderate 2
superset
:20 Chin over the bar hold
