SQUAT SNATCH & ROW INTERVALS

1. WARM UP
A. Mobility WOD
- Ball: Thoracic
- Ball: Subscapularis

B. Dynamic Warm Up
- Forward Hollow Walking Lunges, 1 gym length
- KB Low Windmill, 10 reps/side
- Backward Hollow Walking Lunges, 1 gym length
- KB High Windmill, 10 reps/side
- Bridge Ups, 10 reps (3 sec hold)
- Skin the Cat, 5 reps

C. Burgener Warm Up

2. BUY IN
- Squat Snatch, 1RM (15 min)

3. WOD
4 rounds for time:
- Row 500m
- Rest 3 min

4. CASH OUT
- Sled Pull (200/145#), 2x60'