Row Row Row your boat

Competition Class

Strength

Skills & Drills

Quarters Prep

A. 3 Rounds, each for time:
30 GHD Sit-ups
6 Rope Climbs
30 Alt Pistols
Rest 1:1

B. 3 Rounds, each for Time
25 UB Wall Balls 30/20
25 Calorie Row
Rest 1:1

C. 3 x 5s Rack Hold 120% FS max

*PROGRAMMING FOR THE REST OF US

OLYMPIC WEIGHTLIFTING

A. TECH WORK
E2M8M
1 Snatch Pull + 1 Snatch HIgh Pull + 1 Muscle Snatch + 1 OHS

B. E90s x 7
2 Snatch Pulls + 1 Snatch
*not tng

C. E3M12M
3 Back Squats (start @ 80%, last set is max effort unbroken)

MetCon

Class

E2.5M10M
1 Strict Press @ 90% 1RM + 20s OH hold
immediately into 10s bottom of front squat hold

20min AMRAP
Row 500m/400m or Bike 1500m/1200m
Max UB Thrusters 95/65score = total thruster reps