11112013- KB Snatch/Hop


Squat- 3 x 5 (add 5-10 lbs from last week)

Press- Build to a Five Rep Max (take no more than two attempts)

Workout of the Day:

For time:


Kettlebell Snatch

Lateral Hop

This week’s rowing workouts:

Long Interval: 2 x 1000m Row (4 min rest) Work on pacing and consistency

Short Interval: 500m-400m-300m-200m-100m (rest as long as it takes you to row each interval)

Best days for these will be Monday, Tuesday or Saturday


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