AM
A. Power Snatch. 5 singles 115ish. Rest as needed. 115x3, 110x2, 115
B. Deadlift 205#. 5 on the min for 10 mins. 9-11s no belt
C1. Front Rack Walking Lunges 95#. 20 steps. 1 min rest.
C2. Single Leg RDL. 10 reps. 1 min between legs. 35# each
x4
x4
PM
3 rounds for time
1k row
20 Burpee Box Jump Overs 20"
19:13 rows 3:53, 3:56, 3:54
19:13 rows 3:53, 3:56, 3:54
+
Row sprint 15 seconds @100%
rest 3 min
x8 sets
pace 1:23, 1:22, 1:21, 1:20, 1:21, 1:21
pace 1:23, 1:22, 1:21, 1:20, 1:21, 1:21
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