Technique Rowing: 3 Rounds
30s recovery | 30s moderate | 30s at or around 2k pace
Barbell Technique – On the Every 60-90s x 5 (add weight as needed)
3 Muscle Snatches + 3 SGPP + 3 OHS + 3 SB + 3 High Hang Squat Snatches
8-10 Minutes: Build to a moderate High Hang Squat Snatch or a Hang Power Snatch + Pause OHS
WOD: Empty Calories
27-21-15-9
Cal Row
Overhead Squats @ 115/85
Bulletproof Shoulders:
27-21-15-9
Cal Row
Goblet Squats @ 53/35
Home Version:
27-21-15-9
Shuttle Runs
Lunges (Each leg)
Dumbbell Version:
27-21-15-9
Cal Row
Single Arm DB Overhead Squats @ 50/35