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) Every 2 Min For 10 Min Do:
Snatch Drop x3 + DB Sotts Press x8
*Make the focus your technique on your snatch drop. Think of the DB Sotts press as bonus work within the 2 minute time frame.
C) For Time:
21-15-9 Reps of:
Overhead Squat (95/65)
Burpee Over Bar
rest 5 min
20-14-8 Reps of:
DB Push Press (50/35)
DB Front Squats (50/35
rest 5 min
For Time:
40 Cal Assault Bike
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