GROUP PREP
3x
1 min cardio
10 Cossack Squats
10 Walking Lunge
10 PVC Sots Press
10 DB Upright Rows (light)
STRENGTH
Power Snatch
7×1 @ 65-75% – these should be singles with short breaks
Back Rack Lunge
4×10
Pendlay BB Row (barbell touches and stops on the ground each rep)
3×12
WOD
18 min AMRAP
15 Cal Row/Ski (sub 12/10 Cal Bike – Share rowers, only Bike if rower/ski isn’t open)
10 Alt DB Snatch 50/35
10 Single Arm OH Walking Lunge (scale to goblet lunge)
MOBILITY
Tspine & Lat Foam Roll
OPTIONAL POST WOD
3x
1 min Plank or Handstand Hold
20 Russian Twists
CrossFit Reserve 