SPECIFIC PREP
2 Sets, for Quality
250/200m Row
10 PVC Pass Throughs
10/10 second PVC Pipe Prayer Stretch
5/5 Single Arm Kettlebell Windmills
5/5 Kettlebell Halos
30 second Jump Rope Practice
Into
Barbell Primer (2x through)
3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)
3 Snatch Pull + Hang Power Snatch + TnG Power Snatch
STRENGTH
Take 10:00 minutes to Establish a
Power Snatch + Hang Power Snatch + Power Snatch
*Complex is meant to be done unbroken
Goal = 85-90% of 1RM Power Snatch
CONDITIONING
"Counting Cards"
4 Rounds for Time:
500/425m Row
50 Double Under’s
15 Hang Power Snatch 42.5/30
1:00 Rest
Score = Time, Including Rest
Work in waves, everybody’s workout starts on the rower.
