Warm-up
Row 1000m,
10 Alternating deep lunges,
10 Alternating pigeons,
10 Fire hydrants,
10 Thoracic bridge
Strength
20 rep power clean TnG, rest 6 min x2
WOD
3 Sets:
Row 300m@90%,
Rest 30s
200m@95%,
Rest 30s
100m@100%
Rest 4 min
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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