10 Rounds of;
250 meter Row in 1 minute (Women),
300 meter Row in 1 minute (Men).
Run in two groups, one group rows while the other group rest, must complete row in one minute.
*Each round that you FAIL to complete in 1 min or less, results in 10 burpee penalty cash out. Burpee penalty cash out completed after last round.
OLY TECHNIQUE & SPEED
(X3 each Position) Snatch Pull: from hip, mid thigh, & above knee.
(x3 each position) Snatch High Pull: from hip, mid thigh & above knee.
(x3 each position) Muscle Snatch: from hip, mid thigh & above knee.
(x3 each position) Overhead Squat with 2 sec. pause: 1/4 squat, 1/2 squat, full squat.
(x5) Tall Snatch.
(x5) Hang Power Snatch.
Then at 75% of 1RM: (3×3) Snatch 1st pull with 2 sec. pause above knee.
If time remaining: Snatch (1-1-1-1-1) @ 70%, 75%, 80%, 85%, 90% of 1RM.