STRENGTH

Squat Snatch: 10 x 2. Rest 60-90s.
– Add weight each set or focus on technique.

CONDITIONING

“The Departed”
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)

Rx+:(135, 95) (Rest 2:00 + Repeat)
*Score = total squat snatches

Recovery

2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing