Wednesday’s Training Intent:
– Metcon: Come up with a plan in order to complete your 5K row as fast as possible then proceed to AMRAP work. Your score today will be your 5K row time + rounds/reps. Have fun and focus on consistent breathing today.
T2B Skill Work
*Spend 8 minutes working T2B efficiency
AMRAP 32 w. a partner:
10 Hang Power Snatch (75, 55)
8 Squat Thrusts
L2: (65, 35) (Knee Lifts)
L1: (35, 25 Russian Swings) (Knee Lifts)
*Score = 5k Row time + Rounds/Reps
*AMRAP work one athlete completes a full round at a time
*Alternate Scaling Options
5k Row = 5k Run, 25 Minute Bike or Ski Erg Max Cals
5 Minutes of Static Stretching or 10 minutes of “Recovery” on the bike, rower or light jog.