Session @ Sparks Elite

A.

Emom for 10 minutes:

Sled Push X 20 meters

Rope Climb X 15 ft

B.

Front Squat

Build quickly to a heavy single

405#

C.

Five sets of:

Hang [power] Snatch + Snatch

Rest as needed

Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.

+
additional position work from the knee:

225 - not good.

D.
Row 2000 meters
-increase pace & ouptut every 500 meters.

Results:
A) Complete - tough with the drag from the rubber indoors.
B) see video
C) 135, 155, 185, 205, 225
D) 7:40 - done on old C2 rower.