150321

Saturday
A.M.
Row 1000m @ 90%
rest 3 min
x 3

3:18.8

3:23.7

3:28.0

+
Row 500m
rest 90 sec
x 3

1:35.9

1:39.6

1:38.9

+
Row 250m
rest 45 sec
x 5

:45.9, :47.2, :47.9, :48.0, :47.8

P.M. **adjust if redoing 15.4 on Sunday
A. Hang Squat Snatch build to moderate double, drop from the top

245
B. Front Squat, 1/30 sec @ 70% for 10 min

300
+
4 sets @ high effort
25 Wall Ball, 20#
rest 60 sec
25 Box Jump Overs, 24” 
rest 60 sec
25 Cal Row
rest 60 sec