Warm Up
Mobility
Fun warm up
Skill
Rowing: 3 x Game of 100m
Hang Squat Snatches
3 Rounds
5 hang muscle snatch-5 hang power snatch-5 hang squat snatch-5 OVH squat
Met Con
3 rounds for time of:
21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time
End of the Wod
3 x 15 hips trust weighted- 2’’ hold