1-30-14

Fitness:

OHS 5×5 rest 2-3 min
Power Snatch 5×5 rest 2-3 min
+
9 min AMRAP @ 90%
30 OHS 75/45
10 T2B
30 OHS 115/75
20 T2B
30 OHS 135/95
30 T2B

Competition:

30 sec row @ 90%
30 sec off
x 8
rest 3 min x 2
+ (rest 10-15 min)
15 min AMRAP
500m row
10 Burpee over rower