Warm Up
3 Rounds
· 5 PVC Overhead Squat
· 5 PVC Hang Snatch
· 5 HR Push Ups
· 5 Pull Ups
Strength - 20 Minutes
8 Rounds
· 2 Burpee
· 2 PVC Standing
Arc-Pause-Slide
*1 Complex = 1 Hang Snatch + 1
OHS. Increase load each round until 2 is hard, but doable.
Finisher
4 x 250m row
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