Strength:
4×1 complex @ 75-80% of 1RM power snatch
complex = 1 power snatch + 1 hang snatch

WOD:
27-21-15-9
OHS 115/80
Bar facing burpees
–inspired by MisFit, tested by Eva, approved by me

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Aerobic Capacity Stuff: Week 4

Week 4
Endurance
Row 5x500m Row Rest 2 Mins between intervals Pace is faster than two weeks ago
Assault Bike 10rds of 30s Easy 30s Moderate to hard Maintain cals through each portion
Endurance 1k Row Rest 2 Mins 500m Rest 1 min 1k Row rest 2 500m Try for same pace for 1ks, 2nd 500 should be faster then 1st