Warm Up:
500 M Row
5 pull ups
10 PVC Good Mornings
10 PVC Pass throughs
10 PVC Halos
20 Mt climbers
500m Row

Mobility:
athletes choice

Lift:
Strict Press
3X70% of new working max (add 5# to lift)
3X 80% 
3+ X90%

Workout:
5 Rounds:
12 single arm db snatch (6 each arm) 25/45#
10/12 cal row
6 over the erg burpees

 

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