Warm-up
1,000m Row, every 250m complete 1 round of:
10 Therapy Squats
10 Good Mornings (45/35)
10 Twisting Lunges
Strength
16 Minute EMOM-
Odds- 1 Squat Snatch+ 20 Double Unders
Evens- 1 Squat Snatch+ 5 Toes to Bar
*Start around 50% of 1 RM snatch and add weight during the EMOM, goal here is to work on snatching while fatigued.
Metcon-
16 Minute AMRAP
1 Legless Rope Climb
5 Overhead Squats (95/65)
100m Run
