Friday, 8 February

Warm up:

10 PVC PT

10 PVC ATW

10 kipping swings

10 banded face pulls

10 GHD sit-ups

10 push-ups

1:00 handstand

Row 250m

Strength:

10:00 to establish 1RM for the snatch (power or squat)

WOD: (buy-in through cash-out is for time)

buy-in:  Row 1000m

3 rounds

25 deadlifts (75/55)

20 hang power clean (75/55)

15 hang power snatch (75/55)

10 back squat (75/55)

5 lateral over the bar burpees

cash-out: row 1000m