STRENGTH – SNATCH 10x 45 sec per round 1 Snatch for the first 5 min – Full Squat 3 Snatch Touch and Go – Power or Muscle Snatch

CONDITIONING 600m-500m-400m-300m-200m-100m row for time 2 min rest between efforts watch the clock for your min break decreasing each round by 100m and continue until you have completed each interval distance.

Coahes Challenge Start at 1000m and go down by 100m row

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