11.4.19
A. Warm Up
8 minutes of continuous rowing or airdyne
*Every 60 seconds sprint for 10 seconds (8 total)
B. Segmented Snatch Grip Deadlift
4 sets of 2 reps @ 3131 Tempo
*make these heavy
C. Slow Pull Snatch Pull
3 sets of 3 reps
*build from last time
D. Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Double Overhead Grip Deadlift 225/155
Toes to Rings or Toes to Bar
*coaches challenge 245/175