Warm Up
Mobilize joints
Partner banded Runs
(use length of the room then swap)
x5
Burgener

 
Skills
Technique on the snatch pull
Set up – start position
Snatch deadlift
Lat activation – dip drive
Triple ext – High and wide elbows

 
Metcon
2,000 METER ROW
2,000 meter row for time
EMOM 8 MINUTES
EMOM 8 minutes
Every minute complete
5 Box jumps 30/24
2 Lengths bear crawl