Warm Up:
Complete a 300 Meter row while your partner completes the following AMRAP…
10 Good Mornings with hop
15 Sit Ups
15 Super Mans
Upon completion of your 300 meter row, switch stations so Partner 1 is now completing the AMRAP and Partner 2 is rowing. Complete 2 rounds.
Level 1
- Snatch Setup Practice
- Snatch Grip Deadlift (SGDL) Practice
- WOD – 10 Min AMRAP
- 5 Ring Rows
- 10 SGDL (between a 4 and 6 on a scale of 1-10)
- 15 Hollow Rocks
Level 2
- Snatch Grip Dead Lift 5-5-5
- Hang Statch Pulls 3-3-3
- WOD – 12 Min AMRAP
- 5 Strict Pull Ups
- 10 SDLHP (75/55) (L3- 95/65)
- 15 Hollow Rocks
