Warm-up: 10 minutes

• 3 Rounds
  • 15 Cal Row
  • 10 PVC Shoulder Rolls
  • 10 Push Ups
  • 10 OH Squats
  • 30 Second Squat Hold

• Movement of the month re-test!

Strength/Skill: Snatch

• Record your best Squat Snatch 1 rep max lift.
• Only include the heaviest 1 rep, do not include sets prior to it.

Try to achieve the goal you set yourself at the beginning of the month! Take as many sets as needed working up, try to hit the weight you want in 3-4 sets or less.

Metcon: Rounds for time

• 10 rounds for time of:
  • Row, 300 m
  • 3 Strict Handstand Push-ups
  • Rest 1 min

Scaling Options: Scale to Kipping if needed or work on whichever you need more practice on. Sub 3 Double DB Strict Press if needed. Try to keep good form and move well. Row pace should be strong but consistent!