Tuesday 8/8

1) Power Snatch 5 x 2
-TnG working sets

2) Bent over row 1 x 10, 1 x 8, 1 x 6, 1 x 4, 1 x 2...then 3 x 5 at your 4 rep weight
-These are underhand grip, should get heavy but keep them strict.
-After each set do 3 low parallette push-up complexes.

The complex is Left hand on floor R hand on L parallette- Push-up then walk to both hands on parallettes do a push-up. Then R hand on floor L hand on R parallette and do 2 push-ups and work your way back to middle, left floor 2 push ups and then back to R floor 1 push-up complex over

3) 24 min AMRAP
2 Rope Climbs
400m Run
20 TTB
400m Row


4) This week you have a total of 4800m of running AND rowing
whatever you didn't finish during the workout complete after.
This week the runs need to be larger chunks 800m minimum unless you only have 200-600 left

Example you do 5 rounds in the workout you have 2800m left:
Row 400m
Run 1200m
Row 1000m
Run 1200
Row 1000
Run 400
Row 400