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:

12min EMOM
Snatch from 1 inch above the ground

WOD:

9 Rounds For Time:
5 Toes to Bars
5 Hang Power Snatch 95/65
5 Box Jumps 30/24
20 min CAP

 

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