Strength:
L3: Bench Press 5×5 @ 70% 1rm +2.5-5#
L2: Bench Press 5×5 @ 70% 1rm +2.5-5#
L1: Bench Press 3×5 @ 70% 1rm +2.5-5#
Workout:
All levels: 4 x 750m
Row With a partner.
Rest while the partner rows.
Supplemental:
Snatch Pull
-100% of 1RM Snatch , 5×2
–http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97