Warm Up: 14 Mins
500 M Row
20 Pull Aparts
10 / Side DB Ext. Rotation
10 Push Ups
20 Lunges
20 Squats
10 Hang Power Snatch
Then 1:30 / Side LAX Glutes OR Posterior Shoulder

Metcon: 20 Mins
Partner Vs. Cindy
4 Rounds per partner
Athlete 1: 500/400 M Row
Athlete 2: AMRAP of:
1 Power Snatch 135/95
5 Pull Ups
10 Push Ups
15 Air Squats
*Athletes rotate when athlete 1 completes 500 M. Try and complete more rounds of Cindy than your opponent. Both athletes need to complete 4 rounds of 500/400 row and AMRAP.