warm up
Foam roll
500m row + 10 burpees over the rower
400m row + 8
300m row + 6
200m row + 4
Ido squat seq.
skill
10×1+1
Snatch+OHS rest only long enough to add weight and chalk up
strength
Front Squat 3×5 adding weight each set.
conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min wall ball
-rest 1 minute
stretch
athletes choice- hit your problem areas, 4 positions 2min/side
