Skill: Row Technique

Strength/Conditioning: Power Snatch Intervals

Every 4 Mins x 4 Rounds

5 Heavy-ish Power Snatches (Singles)(Increasing wt each set)

-Row 250/200 M HARD-

*Row needs to be done in under 60 secs*

Cooldown breathing

2-3 sets:

Light DB OH Carry x Down and Back

SA KB Front Rack Hold x :15 each armWalking Lunges x Down and Back (or 6-8 split squats each