Strength – Snatch Balance (1×1)
Heavy Snatch Balance
* Work up to a heavy single for the day *
Workout – Metcon (Time)
GOPHER
Teams of 2
2000m/1500m Row/Ski
-into-
50 Power Snatch (155/105) or 40 Sandbag Cleans (150/100)
-into-
2000m/1500m Row/Ski
- Teams must show 2000/1500m on rower and ski erg before moving to sandbag cleans. Partners can work on machines at the same time and switch at any point.
** Women’s Distance: 1750/1250m
TARGET SCORE
Target time: 18-20 minutes
Time cap: 25 minutes
Individual Option
1000m/850m Row
25 Power Snatch (155/105) or 20 Sandbag Cleans (150/100)
750m/650m Ski Erg
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)