The Foundry Printers Row, The Foundry Union Station – Extra Credit
Weightlifting
Snatch Balance
– 5 sets with 3 second pause at the bottom
– Try to hit all 5 sets at your 1RM Snatch
Snatch Balance
Conditioning
Rowing Intervals for Distance
9 x 1:40 work/0:20 rest
– Rest one minute after the 5th interval
*This is a preset workout in the concept 2 rower
**Try and maintain a similar pace throughout – record your highest and lowest distance