Warm-up

• 400m Row 3 Rounds:
  • 0:30 HS Hold
  • 5 Single Arm DB Strict Press
  • 10 Pause Goblet Squats (w/DB)
• Barbell Warm Up (empty BB) 2 Sets:
  • 5 Power Snatches
  • 4 OH Squats
  • 3 Snatch Balances
  • 2 Hang Squat Snatches

METCON

• For time:
  • Row, 500 m
  • 21 Overhead Squats, 135/95 lbs
  • Row, 500 m
  • 15 Overhead Squats, 135/95 lbs
  • Row, 500 m
  • 9 Overhead Squats, 135/95 lbs

Try to stay steady on the row and get the OH squats unbroken today!

Quality

• 4 rounds for quality of:
  • 10 Ring Dips
  • 6 Strict Chest-to-bar Pull-ups
  • 14 V-ups