PreHab: Hip Prep + Shoulder Prep

Warm-up: Row Progression, Jump Variations, Overhead Squat Therapy

Specific: movement review

WOD:

Rx: Teams of 3
Row 3000m
200 Burpees
100 Power Snatch (95/65)
50 Box Jump Overs
*One Person working at a time.
*Must complete all reps of one movement before moving on to the next.

Option 1: Teams of 3
Row 2000m
150 Burpees
75 Hang Power Snatch
40 Box Jump Overs