Every 2 minutes for 16 minutes: Rowing and Palloff Press

Snatch Complex

Athletes will work for 12 minutes to complete successful reps of today’s snatch complex:

2 Snatch pulls + 1 Hang snatch

*Athletes should focus on using moderate weights, to emphasize technique. Do not max out!!

WOD

“18.3 Prep”
Alternate every 2 minutes for 16 minutes:


0:00 to 2:00 - :90 of rowing @ 80%**
2:00 to 4:00 - Palloff press x 20 per @ moderate

**Athletes May increase the difficulty of the row and breathe only through their nose!