Warm up for the following
3 Sets of 15 - Band Strict Pull-ups
Rest 2 Minutes Between Sets
Then
For Time:
600 Meter Row
20 Alternating Dumbbell Snatches
800 Meter Row
30 Alternating Dumbbell Snatches
400 Meter Run
40 Alternating Dumbbell Snatches
800 Meter Row
50 Alternating Dumbbell Snatches
600 Meter Row
Power Clean + Jerk Complete the following twice - 2 minutes rest between sets. 1 x (3+1) RPE 7.5 1 x (2+1) RPE 8 1 x (1+1) RPE 7.5...
Row 1000 Meters 800 Meters 600 Meters 400 Meters 200 Meters *Rest is half of your work time Then 3 Rounds 2 Minutes Kettlebell Hold...
EMOM - 12 Minutes Power Snatch + Squat Snatch *Increase load on round 3, 6, 9 and 12 Then AMRAP 8 Minutes 3 Power Snatch (85/55) 10...
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