AM Session
A) 4 Sets:
1:30 Row @ 85-90%
1:30 Row @ 50%
+
5 Min Rest
+
Repeat
PM Session
A) BS, 5×4 @ 80% of RM, Rest 2-3 Min
B) 10 EMOM
3 Hang Snatch @ 65-70%
C) 10 Min AMRAP
6 Alt. DB Squat Snatch (70,50)
40 DU
10/7 Cal AD
40 DU
D) BB Good Mornings @ 50X0, Moderate, 5×5, Rest 1-2 Min
E) 10 EMOM
15 sec Hollow Body Rock, +1 sec with each minute