MOBILITY/SPECIFIC PREP
S1. Band Assisted Lats/Chest
S2. Hang Power Snatch Primer
CONDITIONING
PERFORMANCE
AMRAP 20
In Partners
Partner A. 500/400m Row
Partner B. Perform Amrap until Partner A Finishes Row
Partner B. 500/400m Row
Partner A. Perform Amrap until Partner B Finishes Row
Etc.......
AMRAP
5 Hang Power Snatch 45/32.5
10 Box Jump Overs
15 KB Swings 24/20
When you get off the rower and switch with your partner Pick up AMRAP where you left it previous round.
FITNESS
400/300m Row
Hang Power Clean
Box Step Overs
MIDLINE
3 Rounds
15 GHD Situps
12 Plate Lying Leg Raises
9 Weighted Hip Extensions
