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Saturday, June 16th


For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 30 Pull-Ups

In this chipper workout, athletes will move through each movement in order until completion. The weight on the barbell should be something that athletes could complete 10+ repetitions unbroken when fresh. A small set or a single should always be there during the workout. Stagger by 3-4 minutes at the beginning if short on rowers.

The goal of today is to push the runs and don’t stop moving. Athletes can approach the row as a buy-in, moving at a pace where they can still attack the first run of the day. Although the first run will be fast, athletes can get their wind back a little and keep moving forward with very fast singles or small sets on the barbell. Looking for the hands to be on the bar within a few seconds of dropping it. The first half of the second run will be difficult, but athletes can aim to pick up the pace about half way through.

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