400m Run/500m Row
3 X 5 Hang Power Snatch from the mid thigh (Barbell ONLY)
Note: Focus on a strong lockout in the catch.
Power Snatch (95/65)
Box Jumps (24″/20″)
Lateral Jumps over barbell
Run – 3 X 1000m w/ 3 min rest between efforts
Row – 3 X 1250m w/ 3 min rest between efforts