Warm up:
250m Row
Power Snatch progression (5x each)
High hang pull
High hang high pull
Muscle Snatch
Hang Power Snatch
Power Snatch
5 Strict Pull Ups
Prep: 5-10 minutes
4 sets of 3 Power Snatches building to weight for the workout.
Weight should be heavy where you eventually do each round 1 or 2 at a time.
WOD: Every 3 minutes for 30 minutes (10 sets)
250/225m Row
5 Strict Pull Ups
3 Power Snatches (135/95)
Keep record of time for each round.
Score is total time for all rounds combined.
