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 3×12
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