A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.
B) 4 Sets
Snatch Push Press + Snatch Push Jerk + Snatch Balance x1x2
C)4 Sets Ea. For Time Of:
20 Thrusters (95/65)
15 Pull-ups
20 Box Jump Overs (24″/20″)
15 Cal Row
rest 4 min
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