WOD NOTES:
Today we are combining some upper body strength development with some rowing active recovery. The rowing pieces should be smooth and controlled full strokes maintaining the required SPM.
Set the monitors for <New workout <single time <2 minutes
Fitness and Performance
5 sets:
One arm DB Row x 10-12 reps
Rest 60 seconds
Bench press x 8-12 reps
Rest 60 seconds
2 minutes on rowing machine @20,@22,@24,@26,@28+
Sport
Power Snatch + 2 OHS x 5 sets ME
Clean + Hang clean and jerk x 5 sets ME
Front Squats 2 x 2 @90%
EMOM x 10
5 KB Snatch right + 5 KB Snatch left
Maintain form, control and keep it smooth.
You should have about 15 seconds before starting the next minute.
