WednesdaySkill: hang power snatch
Work to a heavy single. No press outs.
8×400 m row
(Alt w partner)
Set rower up on 400 m intervals with :30 sec breaks. As soon as athlete is done rowing they get off the rower and hold 95/65 overhead until the :30 sec is over. The other athlete is Strapped in and ready to Row as soon as the :30 is over.