Warm Up-
Row 25 calories easy – check out distance after you are done
posterior shoulder rolling/stretching
Row 25 calories hard – check out distance after you are done
Anterior shoulder mobility with pvc pipe
Oly
3 position snatch @70% 5×1
Strength
1. Snatch Grip Press 4×2
2. Snatch Grip Push-press 4×2
3. Front Squat 5×3
WOD
One time through
20 Overhead Squats (155,105)
30 Ring Dips
40 Calories on Rower
Regional (135/95)
Open (115/80)