5 x 5:00 SETS (RX)

20/17 Cal Row

10 Hang Squat Snatch (75/55)


6 x 5:00 SETS (RX+ & RX++)

(25/20)(30/25) Cal Row

10 Hang Squat Snatch (95/65)(115/75)


For today, these are 5 minute “Sets,” which means whatever time of the 5 minutes is left after the 10th rep of your hang SQUAT snatch is your rest break.

These should be sprint efforts.  The row pace should be consistent with your pace for a 500 meter row.

Coaches tip:  Try pushing the first 2/3 of your row calories and backing off slightly for the final 1/3 of the calories.  The mechanics of the rower reward you for a bit of a faster start.  Backing off slightly on the last part of the row SHOULD also allow you to get off the rower and move immediately into your barbell movement.