1000M row
then 5 rds of 10 reps of each of the following:
Hang Pwr snatch 75/55
Push Ups
Thrusters 75/55
SDHP 75/55
1000M row
then 5 rds of 10 reps of each of the following:
Hang Pwr snatch 75/55
Push Ups
Thrusters 75/55
SDHP 75/55
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!