Wednesday, March 13, 2024

Improve your rowing technique with Coach Elizabeth (former NCAA D1 Rower!) at the skills clinic tonight at 5:45 PM! Reserve your spot on ZenPlanner!

Strength
Every 2:30, 6 Sets
1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Squat Snatch + 1 Squat Snatch (60-65%)
4-6) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Squat Snatch (70-75%)
*Reset b/t Hang and Full Squat Snatch

Conditioning
3 Rounds of 3:00 on/1:00 off
AMRAP
15 Box Jump Overs (24/20)
12 Power Snatch (75/55) (55/35)
9 Toes to Bar (FX: Hanging Knee Raises)
6 Burpees Over Bar
*Continue AMRAP where you left off