WOD:

“Ingrid” (Snatch) OR “Grettel” (C&J) (Cap 6 min Competitor or 8 min class)

10 Rounds

3 Barbell Reps 135/95 (115/75) [95/65]

3 Bar Facing Burpees

*This workout should be a burner. It doesn’t really start to get hard until around the halfway point (if that). Don’t be afraid to come out charging, then try to hang on strong to finish.

OPTIONAL STRENGTH:

Squat Snatch (*Scale to Power)

Every 2:00 for 16:00

3 Reps *Drop and Reset

*For the first 8:00 athletes should stay at a light-moderate load. Dial in starting position, pull, and catch. Then for the final 8:00 build to a heavy triple if things are looking sharp.

FINISHER:

#row

EMOM 10

200/175m Row or Ski (300/275 Bike Erg)

*The point here is to match your Row time minute after minute, with MINIMAL rest between efforts.