21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows
135 is Rx'd for the clean and 95 for the Snatch
Bent Over DB Rows 3x12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace