WARM UP
3 x rolling 300 meter row
*Every meter +/- target equals 3 PVC sots press. Max penalty of 5 meters.
SKILL
Tempo overhead squat
5 x 3
*5-2-0-2 tempo. Weight should be moderate.
WORKOUT OF THE DAY
For time:
42-30-18
Calorie row
21-15-9
Snatch
RX: (95/65) (115/75) (135/95)
55+: (75/65) (95/65) (115/75)
Lv2: (95/65) (135/95) (185/125)
*Snatches can be squat or power. 20:00 time cap.