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