-Upper back rolling with a Barbell as an anchor
-Quad rolling with barbell
10 Overhead Squats
10 High Hang Squat Snatches
10 Full Squat Snatches
2 Tall Snatches
-Keep it very light, work on technique
WOD (15 minute cap)
-Set up the rower to the Biathlon setting under games
-You are going to be rowing 300m intervals with a 150m penalty.
3 Squat Snatches
-If you miss an attempt you must row a 150m penalty. You only have 3 attempts, one for each lift.