Strength: Power Snatch 

Every 90 secs x 5 sets

2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60%

*Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness

Conditioning:

Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station)

Station 1: Row 350/250 Meters (can sub a 200m run if desired as well)

Station 2: :30 AMRAP of Alt. DB Renegade Rows (no pushup)

*Score is number of Renegade Rows Completed across the entire effort

Comp: 50/35

Fitness:40/30

GPP: 25/20

Health: 15/10, 150/100m row