Warm Up
15 pass throughs in a squat
15 sots press
Row 50 calories
15 sots press
15 pass throughs in a squat
then
try the sots press again with some weight
Oly
1. Drop Snatch 5×3@ 60%
2. Snatch Balance 5×3@65%
3. Power Clean and Jerk-EMOM:10- 2 reps- 80%
WOD
1000m row for time
Rest 5 minutes
750m row for time
Rest 3 minutes
500m row for time
Rest 2 minutes
250m row for time