Day 2
Warm Up
3rds
Row 500m
1 round strict cindy
Barbell warm up
Strength
No foot no hook clean* 6×3 – 70%
*Set up with feet in receiving position and no hook grip on the bar. Feet should remain in the same spot throughout the lift
Tempo back squat 2×3, 2×2, 1×1 – tempo 30X0
Snatch grip BTN SOTS press 4×5
Dumbbell Bent over row 3×8
WOD
For time
5rds
500/400m Row
20 Push ups
10 TTB