Warm-up (Row Drills):
Working in teams of 2
AMRAP 15min
20 Pulls, Arms Locked
20 Sit-ups
20 Pulls, Legs Locked
20 Hanging Knee Raises
This is not a race, take your time with the movements.
Strength (Skill):
Weight should be light for both movements 40%-50% range. Weight can be taken from the ground or mid-hang position.
1) 7×4 Split Snatch (2L/2R)
2) 7×4 Split Clean (2L/2R)
Conditioning:
4x500m Row
3min Rest between efforts
Work in teams of 2 if needed