Remembrance Day WOD!

Warm-Up : 5 min rowing tech practice (think 1st, 2nd, 3rd pulls)
*if not enough rowers, partner up and do 3 min each, while other partner does 400 m light jog

Snatch progressions and drills w/Coach

Strength : 8 min EMOM
1 Power Snatch + 1 Hang Squat Snatch @ 60-65% of 1RM Snatch

Conditioning : In Pairs
3 Rounds of
50 Dumbbell Hang Clean and Jerks, alternating (S – 50/35, F – 35/20, L – 20/10)
35 TTB (MOD : Hanging knee raises, med ball v-sits)
20 Burpee Box Jump Overs (S – 24″, F – 24/20″, L – 20″)

Coaching Notes : Split work as needed between partners. Be fast on the transitions and changeovers. Choose weights and box heights to suit athletes so they keep moving efficiently and safely.

Time cap/intensity : 20 minutes