3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light
*all movement slow & controlled
Every :60 for 10:00 (5 sets of each):
1st: 5 L DB hang clean & jerk
2nd: 5 R DB hang clean & jerk
*goal is to find the heaviest DB you can complete 5 reps on both sides
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Every :60 for 10:00 (5 sets of each):
1st: 8 fast burpees
2nd: :30 row @ increasing intensity – treat as warm-up/prep for the 500m
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For time:
500m row
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5:00-10:00 coach-led mobility
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