3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch