Rowmantic Comedy

Workout of the Day:
A. 10min Dynamic Warm Up
B. On rower try to maintain split at moderate pace
60sec @24 Strokes
60sec @26 Strokes
60sec @28 Strokes
60sec @30 Strokes
Two sets, Rest 60sec Off Rower
* Effort should go at 70%, 75%, 80%, 85% each 45sec
C. AMRAP 10min
Max Cal Row
@100% Effort
Competition
A. EMOM for 7min Snatch DL + Power Snatch + Hang Snatch (1+1+1) @67% work on being crisp and fast
B. Tall Snatch 4×3 *build to a tough 3 (focus on speed under the bar)
C. SLDL 3×5/leg (use Barbell for this)
+
3 Rounds For Time
21 Calorie Row
15 burpees over erg
9 Deadlift 275/185

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