For time:
Row, 1000 m
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Bench Press, 135/95 lbs
10 Back Squats, 255/155 lbs
Row, 500 m
20 Alternating Dumbbell Snatches
15 Bench Press
10 Back Squats
Row, 250 m
20 Alternating Dumbbell Snatches
15 Bench Press
10 Back Squats
** GOAL sub 24 minutes
Scaled Version:
Row 750/600 meters
20 Alternating DB Snatch (35/20))
15 Bench Press (105/75)
10 Back Squat (175/110)
Row 500 meters
20 Alternating DB Snatch
15 Bench Press
10 Back Squat
Row 250 meters
20 Alternating DB Snatch
15 Bench Press
10 Back Squat
Cool Down: 3xs:
1min GHD Hold
:30 GHD Hollow Hold
Optional Grunt Work: 3 Rounds on the 3 min:
50′ Yoke Carry (heavy)
15-20 GHD Sit-Up
Notes: Cut GHD Sit Up in half or do Abmat Sit Ups if you are not used to this volume.