Warm up

500m row

 

5’-10’ Free Flow

 

Coaches warm up

 

8’ EMOM 2 squat snatch @75% of 1RM 

rest 4’

8’ EMOM 2 squat clean & jerk @75% of 1RM

**these percentages are of your 1RM squat clean

“For Time”

20 deadlifts 225/155

30 cal row

300m run

40 KBS 70/53

300m run

30 cal row

20 deadlifts 225/155