500m Row
Then
2 Rounds
20 Shoulder Taps
:20 Dead Hang
20 Lateral Hops
GET STRONG (15 Min)
Shoulder Press
5-5-4-4-3-3 reps
Increase weight across sets
GET FIT (12 Min)
10-8-6-4-2 Reps of:
Hang Power Cleans (135/95)
6 Toes-to-Bar
-Rest 3 Minutes-
10-8-6-4-2 reps of:
Power Snatch (95/65)
6 Toes-to-Bar