warm up
row 1000 and practice rope climb technique.. if you have your rope climbs Row 2000

Strength
Snatch
3,3,3,3,3 80 percent of 1 rm no misses. if you don’t have your full snatch we will go over proper progressions with you.

5 rounds for time
Run 400
3 heavy squat cleans (no rx today, pick your own -heavy- weight
10 push ups
2/1 rope climbs