-Alex loves rowing!

 

WOD:

21-15-9x

Power Cleans 135/95#

Burpees

rest 7mins

21-15-9x

Thrusters 95/65#

TTB

 

Weightlifting:

Pause Snatch- 3secs @ Knee

6x3 HBP

 

Snatch Deadlift

5x5 CAWS (Consistent Across Working Sets)

 

Noes and Toes

3xME

-Best Hollow Position Possible i.e. when hollow position starts failing come down.