SnC December 17th 2020
Warm up
500 m row
2 sets of
3 x 3 Position of Power Clean
3 DB Man Maker
6 Reverse Burpees
9 GHD Back Extension
Lifting Capacity
EMOM 6 Mins
5 Power Clean
at 70 % of 1 RM
Strength
Bench press
5-5-5 at 80% of your RM
10-10-10 at 65% of your RM
Rowing Capacity
4 rounds of
Max effort 300 m row (as fast as possible)
-rest 3 mins in between rounds-