A) 2 minute easy row technique warmup
*Stroke rate under 25
B) Row 1500m @ 75% effort
C) @ minute 9:
5 minute AMRAP of
12 alt. db snatch (50/35lb)
12 abmat situps
Rest 2 minutes then
D) Row 1500m @ 75% effort
E) @ min 25:
5 minute AMRAP of
12 alt. db hang clean and jerks
12 abmat situps
Rest 2 minutes then
