Warm-Up

Lacrosse Ball Scap / Trap
Foam Roll Lats
Barbell Thoracis Opener
Foam Roll Legs
Band Assisted Hamstring Stretch

500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms

Conditioning:

AMRAP 3
10/8 Calorie Row
12 Power Snatches*

Rest 3 minutes

AMRAP 3
10/8 Calorie Row
8 Power Snatches*

Rest 3 Minutes

AMRAP 3
10/8 Calorie Row
4 power Snatches

The weight of the Snatches will go up each 3 minute AMRAP. We are going to set RX weights at (95,65), (115,80), (135,95)

When we are looking at scaling the weight back:
Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh. Modifying to 75/55 is an option.
Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh. Modifying to 95/65 is an option.
Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh. Modifying to 115/80 is an option.

Lighter is harder in this workout, as it gets us right back on the rower for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, losing the conditioning aspect. Let’s make this a breather today, building the engine.