Thursday Week#8 Volume

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Drop

Power snatch

Skill

Power snatch

WOD

12 Minute AMRAP

15 power snatches

7 burpees

CFE

Warm up & skill

Rowing technique

·      Drive

·      Hip ext

·      Prying

·      Recovery

·      Full stroke

WOD

Part#1

10 X Tabata Push press

Part#2

Complete the following:

Row 200m

Rest time is your effort time

Row 400m

Rest time is your effort time

Row 600m

Rest time is your effort time

Row 800m

Rest time is your effort time

Row 1000m