Strength/Skill
Every 90 seconds for 10 rounds (15 minutes) alternate:
- 2 Snatches @ 80-85%. These should be challenging but there should be little chance of missed lifts.
- Pull Up practice / do 5-10 pull ups. Do not just bang out reps. Focus on perfecting basics such as active shoulder, static/dynamic shaping, and improving more advanced technique such as kipping.
Conditioning
“Row so hard”
- Row 1K
- 50 Wall Ball (20/14)
10 minute time cap. Ladies use 9′ target.