CrosSFit

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row Intervals: 1 minute max meters. 1 minute rest.

3 minutes max meters. 3 minutes rest.

5 minutes max meters. 5 minutes rest.

Sport

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row 5 minutes max meters + 50 pushups. Rest 5 minutes.

Row 3 minutes max meters + 30 HSPU. Rest 3 minutes.

Row 1 minute max meters. 10 rope climbs