8 AM Open Gym

9 AM Weightlifting

Part A

3 Rounds

250 Meter Row

3 Wall Walks

Part B

15 Minutes to build to this heavy complex. The squat snatch will be the limiter. So work technique on those first two movements:

Snatch Grip Deadlift


Snatch Pull


Squat Snatch

Part C

Static Work

3 Rounds

Dual Front Rack KB Hold

:30 44/26 Elbows down. Slight hollow

:30 Second plank

:30 Second hang on Pull-Up Bar

:30 second Top of ring dip hold