Strength
a) Snatch (no contact) – 10×2 @ 60-75%
—This drill teaches you to actively pull under bar, while keeping close bar path. If you have trouble jabbing bar out front with hips, this should help.
b) One Arm High Pull – 3 x 10 each arm @ 100% 10 rep max
Conditioning (20 Min Cap)
200/150 Cal Row For Time
*Top of every min do 8 T2B
WOD Notes: TD = 13-19 min. WOD starts with T2B. Set up rowers right next to where you are doing T2B/hollow rocks, to minimize transitions. There is a 20 min cap, so you will record max cals in 20 minutes if you don’t finish. T2B scale = 5-6 if you can’t link 8 in a row every round. These should take no more than 15-18 sec each round. DO NOT pull straps tight on rower, since that will waste too much time.
