Rowing Conditioning

6 Minutes of Pacing

1st = 24 spm

2nd = 28 spm

3rd = 30 spm

4th = 26 spm

5th = 28 spm

6th = 30 spm

Clean & Jerk Cycling

1-4-1 Each Rep

Weight of last week final set of 3s

12 Reps Each

6 Min AMRAP

10 Burpees

6 Hang Cleans 60/40kg