WARM UP
With a partner, row 2K meters switching every 200M
-then-
3 Rounds Empty Bar Warm Up:
- 5 snatch pull
- 5 hang power snatch
- 5 power snatch
- 5 heaving snatch to balance
- rest 1:00
STRENGTH
A. Front Squats
- 5-4-3-2-1
- Rest 2:00
B. Barbell Chain x 4 Rounds:
3 Reps = 1 Round
- 1 snatch pull
- 1 hang power snatch
- 1 power snatch
- 1 heaving snatch to balance
- rest :90
WOD
3 RFT
- 150 singles
- 10 Knees to elbows