Part 1:

4 Sets

250/200 M Row

2 Minute Rest

*Record fastest/slowest

Part 2:

14 Minute Alternating EMOM

Odd: 5 Deadlifts 

Even: 30 seconds Max Rep Push Ups

*Record lightest-heaviest Deadlifts and total push ups


Barbell Class (815pm)

A) EMOM 5: 

4 bar hopping burpees + 4 power snatch (95/65)

B) Every 30 seconds for 5:00

3 power snatch (135/95)


*Work on consistent and smooth row mechanics in part 1.  You want to stay within 2-3 seconds of your fastest and slowest times.  Rowing technique should translate directly to deadlifting the bar.  Keep tension in the correct spots, hinge at the hip, and pull smoothly.