Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 v ups
10 good mornings
10 squats
Skill work:
Power snatch 3-3-3-3-3-3
WOD:
Row 1000 meters
Then, AMRAP of:
12 power snatch (75/95)
Run 25 meters FWD and 25 meters BWD
6 1 arm kettle bell swings per side (35/25)
Run 25 meters FWD and 25 meters BWD
20 minutes.
Post rounds and reps to white board.
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