A.  Row 4x1000m 2:00 rest between rounds   B.  4

A.  Snatch (5 Sets of 2 Reps.  Start at 75% and

Workout 16.4 Complete as many rounds and reps as possible

A.  Front Squat (7 Reps for 1 Set) *No racks. The

A.  For Time at 0:00 5 rounds 20 Calorie Row

*Every 90 seconds x 12 A1.  Bench Press (6 sets of 6

Back Squat (3 Sets 10 Reps Building up to a 10

Option 1: Run 200m 2x500m 200m 2x400m 200m 2x300m 200m

A.  Snatch (5 Sets of 2 Reps.  Start at 75% and

Workout 16.3 Complete as many rounds and reps as possible