Station 3’s Rowers and Farmers

Snatch Practice

-work on form, increasing weight only if you have confidence

  in your technique

Work out:

600 meter row

Farmers carry with 1 foam bucket in each hand 270 feet (length of FS 3 parking lot and back)

21 ring push ups (feet elevated to ring height)

112 foot  walking lunge (length of FS 3 app bay and back) with 45# plate over head

300 meter row

Farmers carry with foam buckets (same distance)

15 ring push ups

Walking lunge with 45# plate

150 meter row

Farmers carry

9 ring push ups

Walking lunge with 45# plate

Cool Down:

5 sets of 10 kettlebell (or dumbbell) swings.  Light weight, short rest