04/16/15

Fitness
A) Deadlift
Week 3

B) Row Time Trial
250m
3 attempts, 3 minutes rest between attempts

Performance
A) Skill work
Athlete’s choice

B) Bench press (or Jerk)
10rm (or 5rm) then drop sets at 95% & 90%

C) AMRAP 12
10,20,30… KB swings
1,2,3…. Rope climbs

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