GROUP WARMUP
3 Sets of:
:30 Row
5 Hang power snatch

TEST
3 rounds for time of:
500 meter row
10 Power snatch
*11 minute time cap; heats of 10 every 12 minutes

DUMBBELL COMPLEX
2 Sets of:
6 Power cleans
6 Front squats
6 Shoulder-to-overhead

STRENGTH
2 Sets of:
8 Back extensions
8 Russian kettlebell swings

MOBILITY
1:00 box stretch
1:00 standing hamstring stretch