A) STRENGTH
Skill Work: Choose something that needs work – this can be anything you’ve been struggling with.
B) CONDITIONING
Rowing Randy
For time:
2k Row
25 Power Snatches (75, 55)
1k Row
25 Power Snatches
500m Row
25 Power Snatches
– Goal: Big sets of snatches – 15+ reps without stopping. Consistent slower efforts on the rower.
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (20 Alt. DB Snatches per round)
Time Cap – 25:00
C) EXTRA CREDIT
Banded Glute Bridges: Tabata – 8 x 20s on/10s off.
Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)
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