Metcon

10x 500m Row,

In groups of 2, 1 group rows & 1 group rest (alt.)

 

Weightlifting (Oly):

Hang Snatch (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM.

Snatch Deadlift (3-3-2-2) @ 80%, 85%, 90%, 95% of 1RM Snatch.

Back Squats (3-3-3-2) @ 75%, 80%, 85%, 90% of 1RM Back Squat.