Row Fast: How to Prepare For An Erg Test
Thursday
Barbell Club
A. Power Snatch 5×2@75%
B. EMOM 7 mins: 1 Snatch@80%
C. Snatch Pull, 5×1@110%
D. Back Squat, 4×2@85%
Endurance
A. TT 500m row *Rest 5 minutes*
B. 4 x 3:00 row *hold within 10 sec of 500m pace* **Rest 2 minutes**
