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With a partner:
As quickly as possible, row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m.
Banded shoulder stretch 2 minutes / side.
Rest as needed between sets.
Find a heavy set of 3, then back off to a heavy set of 10
1. Down Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Land (bar overhead)
5. Snatch Drop
6. Hang Power Snatch
For time:
75 Hang Power Snatches, 75/55 lbs
50 Hang Power Snatches, 95/65 lbs
25 Hang Power Snatches, 135/95 lbs
Goal: 12-14 Minutes
Pigeon stretch 2 minutes / side
Samson stretch 2 minutes / side
