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2 Rounds
10 PVC Pass Thru
10 Band Pull Apart
10 Snatch Grip Deadlift
10 Laying Hammie/side
Burgener Snatch x 2
Snatch Wave:
3 Rounds
1 Rep OTM x 5 min
start at 75% of your 1 rm snatch and increase 10 lbs each min. Reset to 75% at the start of each round
Fitness: Use a weights that allow you to work form and mechanics. Add weight to the bar each min if possible. Start at the same load each Round.
Row Sprints
3 x 1 min max effort Cal
Notes: Rest 2 min between efforts
Score is the round with the fewest calories rowed.
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
