22 Aug Tuesday

Strength *rest 90s b/w sets
3 Hang Clean + 1 Jerk @60%
2 Hang Clean + 1 Jerk @65%
1 Hang Clean +1 Jerk @70%
​​​​​​​1 Hang Clean +1 Jerk @70%
​​​​​​​1 Hang Clean +1 Jerk @70%

 Aerobic Capacity (Pacing Training)
5 sets of 
300m row – hard
75m row – easy
125m row – sprint
*rest 3 min b/w sets

pacing guidance
easy – 2:08/500m (M) / 2:20/500m (F)
hard – 1:43/500m (M) /  1:55/500m (F)
sprint – 1:25/500m (M) /  1:40/500m (F)

Note: Push yourself each round. You should feel gassed after each round. There is ample recovery between sets to give it your all each set.