TUESDAY

METCON

With a running clock from:

0:00 – 10:00
Row 1800/1500 Meters
With the remaining time
As many reps of:
Clean and jerks, 135#(95#)

10:00 – 13:00 Rest

13:00 – 20:00 
Row 1000 Meters
With the remaining time 
As many reps of 
Power snatch, 115#(75#)

20:00 – 23:00 Rest, then:

For time 
Row 500 Meters

FITNESS

105#/75# clean and jerks

95#/65# power snatches

CORE WORK:

3 sets

20 Russian twists

15 crunches

15 scissor kicks