Strength:
Front Squat
7 sets x 3 reps
For Time:
9 Ground to Overhead (GTO with Power Snatches preferred) 155/105#
Row 2k meters
15 GTO (Power Snatches preferred) 155/105#
Row 1k meters
21 GTO (Power Snatches preferred) 155/105#
Row 500m
If training for the Open, do Power Snatches)
Extra Credit:
10 Rounds
30 Sec On/30 Sec Off
Hollow Rock Hold
