One Spot left for Rowing Clinic!
500 m row or 400 m run
3 rounds of:
5 HPS with empty bar
5 OH squats with empty bar
150 m row
10 min EMOM of:
1 hang squat snatch+1 SS from ground+1 Snatch Bal.
500/400 m row buy in, then:
10-9-8-7---3-2-1 reps for time of:
Power snatches 95/65, RX+ 115/75, RX++135/95
OH squats (front squats RX if you can't do OHS)
100 DU's cash out.
Jerks, 7 rounds on the 90 sec. of 1 PC+1 PP+1PJ+1 SJ
5 rounds of:
10 one legged squats(pistols)
15 GHD back extentions