6WLT

S w/u

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Every 30sec for 10min

1x Power clean + 1x hang clean + 1x FS

M @ 95#+

FE @ 55# +

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2x Back sqt jump sqt @ 30% BW + 10sec Assault bike sprint + 2min rest

8 sets

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3x 500m Row @ 2k pace + 2min rest

2nd training session:

10min aerobic warm up

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10x 30sec moderate / 30sec active recovery

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500-400-300-200-100m row ladder

start with 500m @ 2k pace and increase speed each round

1:1 work to rest

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10min light bike cool down