Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
5×3 Front squat @ 80%

WOD:
20 minutes of:
Even minutes, complete: 2 Power snatches @ 80%
Odd minutes, complete: 2 Bench presses @ 80%

Followed by 2x500m Row test with 3 minutes rest between efforts

Post loads and time to commments.

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Post thoughts to comments.

Media:
Monday WOD, December 1, 2014