Saturday December 8, 2018

10min Stroke Rate Build Row
+
Marathon Program W3D3
8000m @ R20, 2k+24
(Rest 2min)
4000m @ R24, 2k+20
(Rest 2:30)
2x1000m @ R26, 2k+18
(Rest 1min b/t)
+
DTO Partner Workout
75x Overhead Squats @ 95/65lbs +
50x Single-Arm DB Clean and Jerks @ 50/35lbs +
25x Bar Muscle Ups +
50x Single-Arm DB Clean and Jerks +
75x Overhead Squats
(Partners alternate 30sec of Work) 
+
Build to a 205lbs Snatch Single