Warmup

  • Row 400 m
  • 5 Push-up to Down Dog
  • Spidermans
  • Samson
  • Double-under practice (or 50 single unders)
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Stiff-Legged Deadlifts

Strength

Strict Press 5 sets of 3 reps

WOD

4 RFT (rounds for time)

  • 21 cal row
  • 15 Toes to Bar
  • 9 Power Snatch (95/65)

Toes to bar can be scaled to knee raises, hanging from a pull up bar.