Apologies on the delay if these posts. Our website was down for a few hours yesterday whilst we had it upgraded to be mobile applicable. If you have your iPhone handy go check out the site. It looks awesome!! Anyways back to business. A): Time Trial !! Row 1000m. NOTES: Don't avoid this. These bits are crucial in learning when to push and when to pace. Get to know your row times intimately (250m, 500m, 1k, 2k, 5k) as when put against these in WOD scenario it'll help greatly to know if your overshooting the mark and need to slow down or if you're lagging a bit and need to pick it up. Also make your stroke rate efficient. Of a 1km time trial you should probably look at keeping it about the high 20's if possible. Enjoy! 🙂 B): Hang Squat Snatch 6 x 3 NOTES: w've gone for this explosive move as we want to reiterate how important it is to "get over the bar". Concentrate on yon hip opening and huge pull/shrug that will occur in getting the bar to move. Really push yourself under the bar to a fully locked out position (with your feet moving too!!!). Stick that landing and be aggressive. If you want/need any help at all come grab Karl. 🙂