1. Warm-up
3 Steady Rounds:
8 Burpees to 12″ Target
12 Dumbbell Muscle Snatch
2. Strength
Back Squat -8×3 @70% of your 1RM
SPEED Work!!
3. OLY
Snatch – Go by feel, save PR’s for Friday Night if possible!
10×1 @80-100+%
OR
10×1 @80-90%
4. Accessory
4 Rounds:
Max D-Ball over shoulder in one minute
Rest 1 Minutes
HEAVY
5. For Time:
Row 500m x 1
Rest 1:00
Row 1k x 1
Rest 2:00
Row 2k x 1
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