Every minute on the minute for 15-20 minutes:
Power Snatch, 1 rep

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Complete as many rounds as possible in 20 minutes of:
Run, Row, Ski 2000m 100 Sit-ups

Coach Alex’s Notes:
Push hard on the run/row/ski and a find a steady pace on the sit-ups. To scale running/rowing/skiing workouts, modify the distance or slow down the pace. Scale the sit-up reps back to a number that is manageable.

Five minutes of:
Static Stretching or Tissue Work (time permitting)

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