WARM UP:
300m Row
2X:
10 Lunge to instep
10 Squats
10 Weighted plate GM (25/15)
10 Plate Thursters
10 Hollow Body Rocks
10 Superman lifts
SKILL:
8:00 EMOM
ODD: 12 Power snatches
EVEN: 3-5 Strict weighted pull ups
WOD:
500m Row Time Trial (3:00 Cap)
(rest 5:00)
Right into
3 Rounds:
10 DB Hang Power Cleans (55/35)
10 DB Thrusters