this week the volume will drop a little bit then get picked back up next week.
session 1
10x500m row (2:00 rest)
@ 1:52, 1:51, 1:50, 1:49, 1:48, 1:47, 1:46, 1:46, 1:45, 1:45
session 2
a) :30 on + :30 off x 4 sets (warm up)
ball slams/plate slams (30#/35#)
burpees to 6"
alternating db snatch 70#
b) emotm 3 tNg power snatch ladder (8 sets)
start @ 95# and work up by 10# (work on speed and efficiency)
c) 10-8-6-4-2
alternating db snatch 100#
30 double unders after each round
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