6 A.M. CLASS:
Strength
Deadlift - 5X1
WOD
With a partner - 10 rounds of:
150m row
10 pull-ups
(beginners do 10 push-ups instead of pull-ups)
PM CLASSES:
With a partner, alternating minutes for 20 minutes:
1 snatch pull from low hang (just above the knees)
1 hang power snatch
1 hang snatch
FINISHER: 1000m row for time
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