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- Warm up

10 Cuban Press + OHS with Bar

10 Knee Pulls + Quad Pulls

250 M Row 

10 Band Pull Aparts

:30 Second HS Holds

2 Rounds

 

 

Snatch- 

Build to 75% 

then

EMOM x 10 : 3 Reps

 

Workout

 

3 rounds for time of:
Row 250 meters
30/20-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

 

 

 

 

 

 

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