This whole week you will be going for PRs on Benchmark lifts and working a strength foundation.
PhI: Endurance
3x Max Effort for 500 M Row
Ph II: 4 Cycles 4 Minutes and then 2 Min rest between cycles
AMRAP
5 KB snatches each arm
10 Toes to Rings
--how this goes. You do 5 Kb snatches 10 toes to ring AMRAP for 4 Minutes then 2 minute rest. That's one cycle. You will then do this 3 more cycles. Post Load for Snatches and reps.
Ph III: Stability
4 Sets of Battling condition ropes
45 seconds for each interval. If you put the rope down you restart the cycle.
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