10/26/2015

A. Back Squat @ 33X1 1, 1, 1, 1 rest 3 minutes
B. Snatch Cluster 5 x 1.1 rest 30 seconds, rest 2 minutes @ 90%
C. Box Step Ups x 20 Reps Total (DBL KB in Front Rack 35/18) rest 90 seconds x 3 (20/16)
+
2k TT Row

*goal is to set a new PR - the pacing work we've done with 500's should help*
*split this into 4 sets of 500m mentally. The first 500m should be rowed very hard at around 95%*
*Peel the second 500m back to around 85-88%, once you hit 1000m 10 hard strokes*
*Finish the 3rd 500m around 85-90% - then drop the hammer and go HAM for final 500m*