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