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
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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)
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*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.