A. Warm Up

3 sets NFT

60 seconds bike or row

30-60 second plank

30-60 second static glute bridge

B. Strength

Choose one or both of the following

Power Snatch

Build to a TnG 2RM

Close Grip Bench Press

build to a 1RM

Single Arm Dumbbell Row

Perform a tough set of 8 reps/arm between your final 3-4 attempts of Close Grip Bench Press

C. Conditioning

5 Rounds for Time of

Row 200/175m

5 Snatch R 50/35

7 Burpees

5 Snatch L 50/35

Coaches challenge KB Snatch 53/35

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