A. Hang Power Snatch; work up to a heavy single in 12-15 minutes w/ perfect form
20 minute armap
10 lateral box jump overs, 24/20”
10 DB walking lunge steps, 50/35# per hand
45sec. Row – getting faster every 15 sec.
Recovery jog for 200 meters
**The goal on the row for each round is hitting the targeting intensity and increasing output. Look to increase your calories on the by 1 each round.
First 15sec. Is 80%
Second 15sec. Is 85%
Third 15sec. Is 90%