Warm Up
Group Dynamic
Skill
EMOM 8
1 Power Snatch + 1 Hang Power Snatch + 2 OHS + 2 Hang Squat Snatch
(use 60% 1 rep Snatch)
*do not set the bar down until finishing second jerk
Metcon
7 rnds:
7 OHS (135/95)
7 T2B
5K Row TT - At some point within the next two weeks please attempt a 5K row time trial. This can be done before or after class. Please record your time on the whiteboard.
5K Row TT - At some point within the next two weeks please attempt a 5K row time trial. This can be done before or after class. Please record your time on the whiteboard.
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