Warm Up:
– 500m Row
– 20 Step Ups Alt. Legs
– 10 Box Jumps
Hang DB Snatch Technique And Workout Prep
Then
For Time (30 Minute Time Cap)
– 1500/1350m Row or Ski Erg
– 30 Hang DB Snatches Alt. @ 22.5/15kg
– 30 Box Jumps @24″/20″
– 30 Hang DB Snatches Alt. @ 22.5/15kg
– 30 Weighted DB Step Ups Alt. Legs @ 22.5/15kg to 24″/20″
– 30 Hang DB Snatches Alt. @ 22.5/15kg
– 30 Box Jumps @ 24″/20″
– 30 Hang DB Snatches Alt. @ 22.5/15kg
– 1500/1350m Ski Erg or Row
**If competing the Row first, finish with Ski Erg and vice versa.