1. High-Hang Snatch (3 reps every 90sec for 10 rounds)

Start at a moderate weight and work your way up to a heavy set

2. WOD

RX
Complete 4 rounds for time of:
10x Deadlift (83/55)
200m run
5x front squat (83/55 Taken from the ground)
200m run

RX+
Complete 4 rounds for time of:
10x Deadlift (100/70)
200m run
5x front squat (100/70 Taken from the ground)
200m run

3. Every 4 minutes for 5 rounds, complete 1x500m row.

*Kicker = use the “pays to be a winner” principle.  The male and female with the fastest time each round is finished with the session. For example, if you get the quickest time on the 1st 500m row, you do not have to perform the remaining 4 rounds. Same applies to the 2nd, 3rd and 4th row.