Warm up B
A. Snatch (Blocks below Knee) 8×1@70-80% w/ 2 min rest
B. Front Squat As Many Sets till Almost Failure – 8 Reps, Strict Rest@70% of 1RM w/ 60 sec rest
C. 6 Rounds of 600m Row @Tempo Pace w/ 90 sec rest
Alternating Damper and Stroke Rate each round
odds: Damper 3 – Higher Stroke rate 30< Evens:Damper 9 Lower stroke rate 24>
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