Warm-up
250m Row
10 Low Bar Back Squats
250m Row
10 Overhead squats
250m Row
10 Heaving Snatch Balances
Oly
Heaving Snatch Balance
2-2-1-1-1
-between sets spend time rolling and stretching the shoulders
Strength
Low Bar Back Squat
5-5-5-5-5
WOD
Complete the tasks on the following minutes. Each one for time:
0. 500m Row for time
3. 30 Toes to Bar
20 Overhead Squats
7. 3 Rounds for time
50 Double Unders
5 Power Snatches
13. 1000m Row for time
18. 2 min AMRAP
L-Pull ups
Games-155,105
Regional- 135,95
Open- 115,80, 20 T2B