A. Snatch balance – 5×3. Increase weight if possible from July 6, for some or all of your sets.
B. With a partner, alternating:
Row 100 m each
Row 200 m each
Row 300 m each
Row 400 m each
Row 500 m each.
Stronger athletes will have the option of going back down the ladder, i.e. 400, 300, 200, 100 m. Record the total time to complete all of the work (for both partners together). You can set this workout up in the rower if you wish (“Intervals – Variable”), but it will take a couple of minutes to do so. Set the rest time to undefined or about 15 seconds to allow for the switch over. You may also just row, resetting the rower after each effort.