5 Back Rack Lunges  75#/53#

5 Snatch Balance

5 Front Rack Lunges

5 Push Jerks

5 times.

Then

500m Row  ( SPM >24 and Pace M>1:50, W>2:05)

10 Burpees

60 Second Ring Plank Holds

3 times.

Post times.

Coaching Tips: Scale load and movements to match your current fitness level.  Hold the bar in the back rack position, as if doing a back squat, and complete the lunges. Then you do the snatch balances. You can jump into a power snatch and do an overhead squat, if snatch balances are not to your strong suit. Put the bar in the front rack position, as if doing a front squat, and complete your lunges. Then do your push jerks. There is a penalty of 10 burpees if the ring plank holds are not held for the full 60 seconds. These are to be done before you start your next round or before you can call "time."

Jennifer O. nice work on the overhead squat.