WARM UP
500M ROW
FOCUS
3 X 5 Hang Power Snatch
3 X 3 Hang Power Snatch + OHS
5 X 3 Hang Squat Snatch
WORK
100 X OH lunges 45/25# plate
75 X pullups
50 X ball slams 30/20#
*EMOM 5 X KB swings 70/44#
*must complete every rep before moving on to the next movement
COOL DOWN
Tabata situps until you have completed 100 situps
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