Programming A)

Skill

Rowing, Complete a minimum of 3000m in 30 minutes

WOD

3 Rounds for time

150m KB farmers carry

25 sit ups

Programming B)

Strength:

1) Work up to a heavy working triple of snatch complex ( 1 snatch high pull+full snatch)

2) 5 Rnds of snatch complex triple @ working weight

Cond:

6 rnds

5 Hang squat cleans

50' weighted barbell carry front rack

25 DU

Rest :45 between rnds