(SQUAT) SNATCH WORK & ROW + UNILATERAL CARRIES

A) Strength/Skill:

Olympic Lifting Skill Work:

(Squat) Snatch - 15:00 working on skill with light loads performing sets of 2-3 reps per set & resting 90s between sets.

B) WOD:

Every 3:00 x 7 Sets:

Row x 60s for Distance
Unilateral KB Carry* x 60s (30s on one side and 30s on the other)

*1 Heavier KB suitcase style & 1 Lighter KB in Front Rack Position 

-Score = total distance on the Rower

C) Extra Credit: (AFTER CLASS)

AMRAP 7:

1a) 1-Arm Landmine Row x 10 each. No rest.
1b) Landmine Rotation x 15 each. No rest.
1c) Flutter Kicks x 20. Rest 60s.