STRENGTH

RX
12 E2MOM
3 Hang squat snatches
1x high hang
1x low hang (normal hang)
1x hang squat snatch below the knee

Scaled
12 EMOM

METCON

RX
For time:
Buddy rowing sprints
8 x 500m / 400m
Om en om

Time cap: 18 min
reset rower each time

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