11.4.19

A. Warm Up

8 minutes of continuous rowing or airdyne

*Every 60 seconds sprint for 10 seconds (8 total)

B. Segmented Snatch Grip Deadlift

4 sets of 2 reps @ 3131 Tempo

*make these heavy

C. Slow Pull Snatch Pull

3 sets of 3 reps

*build from last time

D. Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Double Overhead Grip Deadlift 225/155

Toes to Rings or Toes to Bar

*coaches challenge 245/175

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