1) OHS 5 reps 10 seconds down 10 seconds in the bottom- increase the weight each rep
2) Power Snatch 5 x 5 work up to a heavy 5
3) For Time:
500m Row
40 burpee box overs (24/20)
30 TTB
20 weighted pistols (25/15)
10 Bar Muscle ups
20 pistols
30 hollow rocks
40 burpees
500m row
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