2k Prep : PWR

10min warm up

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3x10 should dislocate

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10min EMOM

1x (Snatch + Hang Power Snatch + 2x OHS)

*start light and adjust weight during accordingly

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Snatch

5x3 @ 70% 1RM

2min rest between

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2x Front sqt @ 80% + 5x box jump + 2min Rest

5 sets

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2x 1000m Row + 5min rest

*500m R26 @2k +8

*250m R28 @ 2k +6

*250m R30+ @ 2k +4