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11.30.17

Thursday, 30 November 2017 15:56
Strength
 
Snatch (4x2 60% to 70%)
Pause at the knee
 
Metcon
 
500 meter row
rest 1:00
500 meter row
rest 1:00
250 meter row
rest :30
250 meter row
rest :30
500 meter row
rest 1:00
500 meter row
 
All should be done at 90%.  Split times should not deviate by more then 3 seconds slower then the first round.  If they do you are not pacing appropriately.  This work out will help you manage pacing.

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