WARM-UP:
2 x
10 Prone Angels
5 Half Burpees
10 Block and Twists
2 x
5 Single Arm Ring Rows, each side
5 KB Windmills, each side
STRENGTH:
Overhead Squat: 6 x 2
*If you know Max Snatch, perform at 85-95% of Best Snatch
CONDITIONING:
At 0:00
For Time
5 x
200m Row or 400m Bike
10 DB Snatch @ 50/35
*9 Minute Cap
At 10:00
For Time
50 Air Squats
500m Row or 1k Bike
*5 Minute Cap
