1. Warm up
2. Strength
Snatch
15 mins to find snatch complex 1RM. 1 rep = 1 high hang, 1 hang (above knee) and 1 hang (below knee)
3. WOD
For time
In teams of 3 or 4
Row 1250 per person
(i.e. if 3 people 3x1250 = 3750m or if 4 - 5000 )
Taking turns each person will complete 20 pulls only - then swap to the next person until the full distance is complete
4. Recovery- Biceps Stretch