WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 5 PVC sots press
SKILL
Low hang snatch technique
5 x 5
*Keep weight moderate and work on contacting the hips during triple extension. Power or squat variations are acceptable.
WORKOUT OF THE DAY
For time with partner:
4 x 500 meter row (must alternate)
30 synchro pull ups
30 snatches (shared)
30 synchro burpees
30 front rack lunges (shared)
30 synchro toes to bar
30 overhead squats (shared)
4 x 500 meter row (must alternate)
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Teammates will need to communicate with each other during the synchro portions to avoid no reps. On shared portions, push for big sets to avoid unnecessary transitions. 30:00 time cap.