STRENGTH:
4 x 10 Bentover Barbell Rows @ Tempo 21×1
—–NOTE—–
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Work to RPE 8.5 (1-2 reps left in the tank). Ideally heavier than two weeks ago if you were here
CONDITIONING:
EMOM 24 of:
Min 1-2: Row + T2B
Min 3: 1:00 Hang KB/DB Snatch
Min 4: Rest
——PRESCRIPTIONS——
RX+: 15/10 Calorie Row + 15 T2B
RX: 6 T2B + 12/8 Calorie Row + 6 T2B
Fitness: 15/10 Calorie Row + 15 Abmat Sit-ups
——Snatch——
Choose implement and weight that allows you to push to go unbroken. YOU WILL DO ALL WORK ON ONE ARM AND THEN SWITCH ARMS FROM ROUND TO ROUND.
OPTIONAL ACCESSORY:
3 x 20 Reverse Flyes
– Light and fast.
