Strength
Strict Press
5×2 @85% of 1rm
2×5 @70% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*
WOD
For Time (CAP 7min)
30/25 Cal Row
30 Hang Squat Cleans 50/30kg
30 Burpees over Bar
* Start in heats as soon as rowers are free
*
PEAK
Aerobic Capacity
3 Rounds
1km Run
3min REST
