Warm Up: 

500m ROW

-then-

10 single arm strict press R arm

10 single arm bent over row R arm

15 PVC pass through

10 single arm strict press L arm

10 single arm bent over row L arm

20 PVC good mornings

Rest 30s (then start back at the beginning for one more round

Strength: 

 2 position snatch

5 x 2 (1 + 1)

snatch from mid thigh + below knee 

* add weight each set

WOD: 

 5 rounds for time of

250 row/ 200 m run

15 KB thruster (R) (53/35)

15 burpee to 8 inch box

15 KB thruster (L)

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