WARMUP
2 ROUNDS
1:00 EZ Rowing
10 Wide Stance Good Morning
10 Air Squat
10 PVC Pass Through
10 BTN PVC Press
10 BTN PVC Elbow Punches
Into…
1 ROUND
250 M Row
7 Hang Power Clean
7 Front Squats
7 Hang Power Snatch
7 OH Squats
STRENGTH
Overhead Squat for load:
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat
(Score is Weight)
WORKOUT
FOR TIME
1000/800m Row
50 Overhead Squats (95/65)
1000/800m Row
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
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