Pass Through with PVC
External rotation at shoulder with PVC
Snatch Grip Behind the Neck Push Press
Take 5-10 minutes to build to “heavy”.
Then 3 reps every 0:45 on the 0:45 for 7 rounds.
KB Overhead Hold
4 rounds total
Hold for 0:60
Rowing Skill Work
20 SPM Row
Row 5 minutes at 20 SPM Rate for max meters rowed.
-count strokes, stop at 100 regardless of time
Max Effort 2k Row
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