General Warm-up:
400m Run/500m Row
Group Warm-up:
Crossover Symmetry
Strength:
3 X 5 Hang Power Snatch from the mid thigh (Barbell ONLY)
Note: Focus on a strong lockout in the catch.
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 of:
Power Snatch (95/65)
Box Jumps (24″/20″)
then:
10-20-30-40-50 of:
Double Unders
Lateral Jumps over barbell
Endurance:
Run – 3 X 1000m w/ 3 min rest between efforts
Row – 3 X 1250m w/ 3 min rest between efforts
