Friday 200228

Warm-Up: 0-10
1000m Row
30 OHS w/ Empty Bar
15 Strict Pull-Ups

Strength: 20-32
Hang Squat Snatch*
12:00 to establish a 1RM
*Hang position should be just above the knee

MetCon: 50-65
3 Rounds (15:00 Cap)
30 Alt Pistols
20 Chest to Bar
10 Sandbag Over Shoulder 150/100

Extra: 82-90
For Time (8:00 Cap)

40 Box Jump Overs 24/20"
30 Burpees
20 Burpee Box Jump Overs